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 sandbag
Strength
Strict press bURL's a heavy 2
Conditioning
6 rounds rx 20/14 lb vest
0:00 1 strict press + 30 seconds max pull ups
1:00 200 m run
3;00 repeat
Extra mile
1 mile run
warm up 20 ft walking inch worm push ups 10 goblet squats 10 goblet walking lunges 10 db push presses For Time: 50-30-10 Cal Bike Wall Balls (20/14) Dual KB Front Rack Lunge (53/35 x 2) DB Push Press
Warm up 200 meter run 10/7 cal bike 200 meter run Conditioning Every 5:00 x 6 15/10 Cal Bike 60 ft Sled Push 225/180 200m Run/ ski or row Rest in time remaining *Hyrox athletes must run each round
Warm up With an empty barbell 7 reps of each Deadlift Row Clean Front squat Strict press Good morning Back squat Strength-Giant sets 2 Double kb clean n presses-AHAP 2 back squats-Til heavy 2 4 strict
