11/7/24

Warm up

Worlds greatest stretch

3 rounds

3/3 lateral lunges

5/5 bottoms up presses

7 hammer curls

9 dead to active hangs

Strength

Back squat-build a heavy 5

Then 3 rounds 3 squats

30 second max wall walks or inch worm push-ups

Strict pull ups- Heavy 5, add weight or scale to the appropriate progression

Then 3 rounds

3 pull ups

50 ft front rack walking lunges (ahap)

Single arm strict press-Build a heavy 5

Then 3 rounds

3/3 strict presses

5 swings (ahap)

Hyrox athletes

5 minute running clock

Sled push gauntlet Rx 385/250 (sled=70 lbs)

Perform a drop set Remove one plate every time your legs fatigue and get right back to work