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3/13/24

warm up

200 meter run

10 kb deadlifts

10 kb thrusters

10 kb high swings

10/10 lateral lunges

Endurance

3 rounds

1/2 mile run (scale to 1/3 mile)

50 ft broad jumps

5 cal backward bike

10 cal ski

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1/24/24

Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run all 8 rounds Pay attention to what round you break your pace

4/23/24

Warm up 200 m jog easy pace greatest stretch ever 1 minute each side 200 m run, moderate pace 20 goblet squats 200 m run as fast as possible Conditioning Every other minute x 10 rounds 40 ft plate pu

4/22/24 back squat/ strict press

Warm up World’s greatest stretch one minute each side One minute row One wall walk One minute bike Two wall walks 30 second wall facing squat Three wall walks Strength Back squat 3x4 Strict press 3x4

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