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7/13/23 squat snatch x 3

Warm up

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4/18/24 deadlift/ bench

Warm up 1 minute row 1 minute plank 30 seconds kb swings 30/30 second side plank 5/5 single leg deadlifts Strength-Giant sets 2 long jumps 4 deadlifts-Til a heavy 4 30 second v sit then Deadlift 5x1@9


ENDURANCE 4-6 rounds 1000 meter run, row or ski 2 minute reat between •Hyrox athletes must do at least 4 runs


Warm up 200 meter run Then 2 xs 10 kb swings 5 inch worm push ups Conditioning 5 rounds 0:00-3:00 10 devils presses 6 box jump overs Max cal bike in remaining time 3:00-6:00 Jog/ walk 1/4 mile-Easy pa


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