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1/24/24 front squat

Warm up

With a partner

Complete 40 calorie bike for time

5 wall facing squats

5 high jumps

5 inch worm push ups

5 high jumps


Strength

Front squat 3x4

Then 20s

Barbell push press

Barbell row (overhand grip)

DB bench press


Conditioning

Complete for time with a partner

A-40-30-20-10 step ups 24/20

B-Double kb front rack hold 53s/35s


 
 
 

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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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