Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Carioca
50FT Bear crawl
50FT Duck walks
Into.
2sets
30 Sec Wall sit hold
30 Sec plank hold
20 Plank Jacks
Hyrox
Every 3 min x 5 sets
4th Floor run Or 400m Run
remaining time burpees
Rest 1 min
Every 3 min x 5
500m Row
Remaining Time
Wallballs (24/20)
Midline and Hams: 3 sets
30 Plank jacks
30 Alternating V-ups
15. MB Hamstring curls
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