Warm-up:
2nd Floor Run
2rds
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Walking lunges
50FT Duck walks
20 Calf Raises
Hyrox Conditioning
PART A: 15 min Amrap
400m Row or Ski
10. Burpee Bar Taps
20. Alternating Sand bag lunges
-Rest 5 min-
PART B: 15 min Amrap
2nd floor run / 200m Air runner
15. Wallball Shots (20/14)
100FT Farmers Carry (24/20)
Warm-up: 500/400m Row or Ski 1 Round 20 90/90 Hip Stretch 10 Scap pushups 20 Plank shoulder taps 10 Squat hold press to overhead 10 Plate...
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 2 Rounds 10 Calorie Machine 10 Squat hold Pass Thrus 10 Kettlebell Deadlift 10 Seal to down dog Strength: WEEK 1 EMOM 3 3 Muscle...
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