11/14/24

Warm up

With an empty barbell

10 of everything

Deadlift

Row

Front squat

Strict press

Back squat

Strength

EMOM7

Increase weight each round

1 clean to overhead

Back Squat-Build a heavy 5

Then 3 rounds

30 seconds max rope climbs

3 back squats

Bench Press-Build a heavy 5

Then 3 rounds

7/7 single arm row

5/5 reverse lunges (ahap)

3 bench presses

Hyrox athletes

Sled push gauntlet

4 minute running clock

Start with 385/270

Push til failure then

Drop a plate and push your failure Repeat for four minutes