Warm-up:
2nd Floor Run
1RD
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Walking lunges
50FT Duck walks
30 Sec wallsit hold
10. Sprawls
Hyrox Strength Posterior: 3 sets (10-12 min)
10. Double dumbbell Romanian Deadlifts (Moderate)
15. Wallball Hamstring Curls
20 Sec Superman hold
3 sets
20 calf raises
20 Tibialis wall raises
20 sec hollow hold
Hyrox Conditioning: (PARTNER 40 min cap including rest)
2rds
1000m Run Shared
50FT Synchro Burpee broad jumps
50 Wallballs Shared (14/10)
2rds
1500m Row Shared
50FT Synchro Sandbag or Dumbbell lunges
50 Ring rows Shared
Rest 4 min between sets
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