WARM UP
* HYROX ONLY → Mile Run Pre Worm Up
Worlds Greatest Stretch
Dynamic Dills -
High Knees
Bus Kicks
Side Shuffles
High Kicks
Interval - Run, Bike, Row or SKi
(Hyrox must run)
5 Rounds
90 Seconds Slow
30 Seconds Fast
Endurance
10 Rounds or 25 minutes
3 Bupees
6 Cal Ski
3 Buspees
9 Cal Bike
3 Bupees
12 Cal Row
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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