Hyrox Class March 19, 2024

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

30 Sec on 30 Sec OFF x 3 Sets

Pogo Hops

Skater Squats

Seated Box jumps or Low box jumps

Alternating Jumping Lunges

Conditioning Hyrox Chipper (18 min cap)

100 Single Unders

50 Reverse DB Goblet Lunges (24/16kg)

25 Goblet Thrusters

50 Single Alternating Box Step ups with KB OR DB

25 Goblet Thrusters (24/16kg)

100 Single Unders