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 Specific Strength: Posterior
1 Set every 2:30
5x5 Backsquats 50-60 %of Bodyweight
Every after set
50FT Overhead Plate Lunges (25/15)
10 Situps
3 Sets
Amrap 6 min
BUY IN: 500m/450m Row or 30/24 Cal bike
5 Box jumps (24/20)
10 Goblet Squats (24/16kg)
10 Butterfly Situps
Rest 2 min
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