2/8 & 2/9

Warm Up

200 m run

1 minute bike

1 minute ski

10 Goblet squats

10 Kb swings

10 Kb push presses

Hyrox

For Time:

100/75 Cal Bike or Ski

100 Goblet Squat (53/35)

1 Mile Run

100 KBS (53/35)

100/75 Cal Bike or Ski

50 Wall Balls (14/10)

*Every break (Goblet squat, swing and wall ball only) complete 100m Farmer Carry (53/35 x 2)

Optional Workouts of the weekend

Strength

Bottoms Up Press 5x5/5

Negative Pull Ups 5x3

Lateral Lunges 5x3/3

Endurance

4-6 Rounds

5 Minutes Slow

4 Minutes Moderate

1 Minute Fast