Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Bear crawl
50FT Duck walks
Into.
2sets
30 Sec Wall sit hold
30 Sec plank hold
Hyrox:
Amrap 35 min (Partner)
2nd floor Run (Partner 2 does dumbbell oh hold) then Switch total of 2 Floors Run each Before switching
50FT Sandbag Lunges or KB front rack lunge (16/12kg) (EACH)
2nd floor Run (Partner 2 does dumbbell oh hold) then Switch total of 2 Floors Run each Before switching
50FT Burpee broad jump each (Break however)
600m Row
60 Wallballs Shared (20/14)
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