Warm up
1/4 mile run
20 ft walking lunges
10 hanging leg raises
Hyrox
2-3 rounds for time
500m Ski/Row
100ft or 25m KB Lunge (50/35 x 2)
100m Farmer Carry (70/53 x 2)
1000m Run
*Accumulate 400 ft plate push 225/160 throughout
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 Hyrox and Murph prep-1/4 mile run 2 minute row 30 second handstand hold Then 3 Rounds 5/5 Bottoms up presses 5/5 Single leg...
Warm up Couch stretch 5 inch worm push ups 5/5 lateral lunges 5 burpees 200 meter run 5 long jumps Hyrox For time Scaled 100 zercher...
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