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5/25/24

Warm up

200 meter run

10 second active hang

5 inch worm push ups

3 negative pull ups


Hyrox

20 rounds or 1 hour

Ascending ladder

400 meter run

1 burpee broad jump

400 meter run

2 burpee pull ups

400 meter run

3 burpee broad jumps

400 meter run

4 burpee pull ups

Continue this pattern til 20 rounds or 1 hour is hit

Swap the run for 20/16 cal bike

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