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10/7/24

WARM UP

Worlds Grentest Stretch

30 Seconds of Each

Active Hang

Squat hold

Cat Cows


STRENGTH

Barbell Row- Heavy 8

A B A

A - AMRAP2

5 Push ups

10 Wall Ball

B-Every Other Min x3

5 Barbell Rows

30/30 second Side Plank

II - Back Squat - Heavy 8

Superset each set with Max Strict Pull Ups

 
 
 

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Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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