5/1/24

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