Hyrox Class July 25, 2024

Warm-up:

200m Run

2rds

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Walking lunges

50FT Duck walks

20 Calf Raises

Hyrox Strength 3 sets 12-15 min

10. Dumbbell Z presses (25/20)

10. Heel Elevated Goblet Squats (24/16kg)

10. Supinated Ring Rows

10. Toes to rig Controlled

For time PARTNER HYROX (30 min cap)

2000m Run Shared or 2400m Row

40 Passes of Farmers Carry (Shared)

30 Passes of Burpee broad jumps (Shared)

100 Wallballs (20/14)