warm up
20 ft walking inch worm push ups
10 goblet squats
10 goblet walking lunges
10 db push presses
For Time:
50-30-10
Cal Bike
Wall Balls (20/14)
Dual KB Front Rack Lunge (53/35 x 2)
DB Push Press (50/35 x 2)
*800m Run, row or ski after each round
*Hyrox athletes must run
*Record each 800 meter split
Extra
20s
Strict press
Overhand row
Rear delt flys
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
