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1/8/24

WARM UP

* HYROX ONLY → Mile Run Pre Worm Up

Worlds Greatest Stretch

Dynamic Dills -

High Knees

Bus Kicks

Side Shuffles

High Kicks


Interval - Run, Bike, Row or SKi

(Hyrox must run)

5 Rounds

90 Seconds Slow

30 Seconds Fast


Endurance

10 Rounds or 25 minutes

3 Bupees

6 Cal Ski

3 Buspees

9 Cal Bike

3 Bupees

12 Cal Row

 
 
 

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DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

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