Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Carioca
50FT Bear crawl
50FT Duck walks
50FT Crab Walks
Into.
2sets
30 Sec plank hold
20 Plank Jacks
Hyrox: For time (35 min cap)
1000m Row
3 Rounds
20 Airsquats
20 Burpee to plate
20 Situps
200FT Heavy farmers carry 8 (Post to post)
1000m Run (5 Floors + 2nd floor)
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...
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: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
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