Warm up:
200m Run
2rds
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Lateral lunges
50FT Bear crawl high hip
50FT Duck walks
Into.
2 sets
30 sec wall sit hold
20 plank shoulder taps
Hyrox: 30 min Hyrox EMOM
Min 1: 200m run or 150m/120 on the air runner
Min 2: 12-15 Unbroken wallballs
Min 3: 50FT Burpee broad jumps
Min 4: 16-20 Sandbag alternating lunge (Stationary)
Min 5: Rest
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