Warm up
200 meter run
With a single dumbell
5 goblet squats
5/5 single arm rows
5/5 single leg deadlifts
5/5 single arm push press
5/5 single arm clusters
Hyrox
20/0 db snatches
Run 1/3 mile
20/20 single arm thrusters
Run 1/3 mile
20/20 single arm clean n press
Run 1/3 mile
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 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...
Warm up Couch stretch 5 inch worm push ups 5/5 lateral lunges 5 burpees 200 meter run 5 long jumps Hyrox For time Scaled 100 zercher...
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