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1/2/25

Updated: Jan 3, 2025

Warm up

World’s greatest stretch

30 second goblet squat hold 30 second dead hang

30 second handstand hold

30 second Active hang Three rounds of

5 inchworm push-ups

5/5 goblet reverse lunges

5 supine rows


Strength EMOM5

2 thrusters-building sets


5 rounds

Max strict pull ups

10 hammer curls-Light

8 DB strict presses-Building sets

25 banded tricep kick downs-Light

10 rear delt flys-Light

8 back squats-Building sets

15 heel elevated goblet squats-Light

 
 
 

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A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski

 
 
 

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