Warm-up:
2nd Floor Run
1RD
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Walking lunges
50FT Duck walks
30 Sec wall sit hold
10. Sprawls
Hyrox Conditioning:
20 Min EMOM
Min 1: 45 sec max wallballs
Min 2: 1 min max Run and Bike
*Alternating Run and bike
Rest 5 min
EMOM x 12
Min 1: 16 Alternating V-ups
Min 2: 30 Plate russian twist
Min 3: 45 Sec plank hold
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 8/side active pigeons 10 Bodyweight goodmornings 3/side WGS 30 sec...
Metcon: 2 sets (1 set every 12 minutes) 21-15-9 Calorie Row Calorie Ski Erg Calorie Echo Bike *Ladies Calories: 18-12-6 Time cap each set...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Alternating Scorpion stretch 3/Side WGS 30 Banded...
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