Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
10 Jumping airsquats
10 Pushups
5/side WGS
HYROX MADNESS
EMOM 36
1min on 20 sec transition
Min 1: 12/10 Cal row
Min 2: 10-12 burpee bar taps
Min 3: 2nd floor run
Min 4: 15 wall balls (14/10)
Min 5: 16-20 back rack dumbbell lunges
Min 6: Complete Rest
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
Metcon: Open 25.3 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks...
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