Warm up
2 minute bike
20 second squat hold
2 minute row
10 db thrusters
Conditioning
Work and rest on a tabata timer (20 seconds of work/ 10 seconds of rest) til all the tasks are complete
20 minute cap
1000 meter row
200 meter farmers carry
100 (50/50) reverse lunges with plate on back 45/25
100 wall balls 14/10
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
Warm up 2 minute row 1 minute plank 2 minute ski 1 minute squat hold HYROX Staggered I go you go Partner A Partner B This is 1 full round...
WARM UP 1 Minute Plank 1 Minute Lateral Split Practice 1/1 Minute Forward Split Practice 1 Minute Hang CONDITIONING 3-Rounds Work 1...
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