Warm up /Mobility
2 Rounds
8/8 Deadbugs
5/5 Worlds greatest stretch rotations
8 Bootstrapers
Strength
Every other minutes x 5
3 Back squats-Building sets
Hyrox
For time
1600 m run
150 ft sled push 385/270
1000 m run
150 ft Sled pull 385/270
800 m run
50/40 cal row
600 m run
50 Overhead Lunges with plate 45/25
400 m run
50 Wall balls 20/14
Extra
3 Rounds
1 min plank hold
1 min Superman
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 2 rounds 1 minute of each Run Row Ski bike Conditioning mixed Tabata Mountain.climbers Goblet squats Hand to hand swings V ups...
Warm up World‘s greatest stretch 30 seconds of each Wall facing squat hold Side plank Single leg deadlifts Push ups STRENGTH EMOM5 2 hang...
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