Hyrox Class Jan 11, 2024

Warm-up:

4th floor run

50FT High knees

50FT Butt kicks

50FT Bearcrawl5

50FT Duck walks

Specific

1 Round

10 Hollowrocks

10 Empty bar squats

10 Bodyweight lunges

Hyrox Conditioning Saturdays (LONG STEADY STATE)

AMRAP 10min

300/250m Row/Ski

50FT Burpee broad jumps

-Rest 3 min-

AMRAP 10min

2nd floor run

15 Wallballs (20/14)

Rest 3 min

AMRAP 10min

12/10 Cal bike

100FT Farmers Carry (24/20)

Finisher 3 rounds

20 Band Tricep Extensions

30 Banded pull aparts