Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
20 Alternating Bodyweight Lunges
30sec wall sit hold
Hyrox Conditioning (30 min cap)
1000m Row or 60/48 Cal bike
20 Back and forth burpee broad jumps
40 Goblet Squats (24/16kg)
5th floor run
40 Goblet Squats (24/16kg)
20 Back and forth burpee broad jumps
1000m/800m Row or 60/48 Cal bike
Accessory work: 3 sets
30 Russian Twist plate
15 Plate overhead situps
12/side single dumbbell calf raises per side (50/35)
Rest 1-2 min per set
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