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
DELOAD WEEK 3 Position Tall Clean 3 Sets 3 Position Tall Cleans @7/10 RPE *Positions are 2in, 6in & full squat. Power Clean 10 Sets...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Pass thrus 5/side dislocates 10 kang squats 10 Sotts press 5/side WGS 10 IYTS 30 Pull aparts...
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