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: 30min
2000m Run or 2500m Row
5 Rounds
10. Double Kettlebell Deadlift (24/16kg)
50FT Heavy Farmers Carry (24/16kg)
10. Burpee box jumps (24/20)
Midline: 3 rounds
10. Plate Straight Legged Situps
5 Strict Toes to bars or 10 Toes to rig
20. Plate Russian twists
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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