5/12/25

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 deadlifts

5/5 Single arm rows

Strength-Building sets

4 Rounds

9-6-3-2-Power clean

Immediately into 30 Second Farmers hold-As heavy as possible

15-12-9-6 DB strict press

Immediately into Max unbroken db push presses

Hyrox only-400 meter run

Extra

21-15-9

Barbell curls

Dips

V-ups

Hyrox

Practice farmers carry’s and wall ball