4/28/25

WARM UP

Hyrox→400 m run - Easy Pare

Plank - 1 Minute

10 Rear Delt Flys

10 Romanian Deadlifts

3 Rounds

15 Push ups

100 m Farmers Carry

15 DB Curls

STRENGTH

15-12-9-6-3 Building sets

Bench Press

Underhand Grip Row

Нyrox only→300 м run

Heavy 3

Bench Press

Underhand Grip Row

EXTRA

3 Rounds

12-15 DB Bench Presses

12-15 Single Arm Rows

30 PushUpS

30 Supine Rows

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