Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
20 Alternating Bodyweight Lunges
HYROX CONDITIONING (PARTNER) (45 min cap)
2K Run
100FT Sandbag lunges
3k Row
100FT Burpee broad jumps
80/60 Cal bike
100 Wallballs shared (14/10)
*PAIR CAN START ANY OF THE 3 MACHINES)
Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...
3 Sets 5 Dumbbell Hang Split Snatch (right arm + left leg forward) + 10 Single Arm Overhead Alternating Lunges (right arm overhead) + 5...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 2 sets (PRIMER) 10...
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