WARM UP
Double Under Practice - 3→5 Minutes
10/10 Single Leg Deadlifts
20/20 Second Side Plank
30 Second Wall Facing Squat Hold
CONDITIONING
4 Rounds
1 Minute Work
30 Seconds Rest
Jump Rope - Doubles or Singles
Sit ups
KB Swings
Handstand Hold
HYROX
Friday or Sunday
6 RoundS
Run Slow 7 Minutes
Moderale 2 Minutes
Fast 1 Minute
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 30 second hand stand hold 30 secondactive hang Two rounds 10 Rear deal fliys 10 dumbbell curls 10 dips Strength Four rounds 9...
Worlds Greatest Stretch 5 Inch Worm Push Ups 10 Rear Delt Flys 15 Second Squat Hold Strength EMOM7 1 Clean To Overhead Pause Back...
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