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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