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7/5/23 clean & press x 2

Warm up

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

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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

4/15/24 front squat/ row

Warm up 2 minute row 20 second wall facing squat hold 1 minute bike 20 second handstand hold Strength Giant set 1 Front squat-Building a heavy 4 Deadlift, using your 20 rep #, increase reps each round

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