Warm up Worlds greatest stretch
10 PVC pass-throughs 10 overhead squat
10 floor to overheads
strength
Front squat-build a heavy 2
Max pull ups between sets
barbell row-build a heavy 2
Max dips between sets
Extra
20s
Back squat dumbbell bench
Dumbbell row
*Hyrox athletes must run 400 m immediately after each movement
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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