Warm up
200 meter jog
Then dynamic warm up drills
20 ft of each
High knees
Butt kicks
Side shuffle
Bear walk
Walking lunges
Straight leg kicks
Kareoka
Endurance
9-12 rounds
200 meter max effort sprint
Rest 90 seconds
Record your times
Mix up row, run and ski
Hyrox athletes must run all 12 times
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