WARM UP
Worlds Greatest Stretch
5/5 Knees Over Toes Split Squats
30 Second V Sit
5/5 Lateral Lunges
30 KB Swings
STRENGTH
5 Rounds
4 Long Jumps For Distance
8 Pront Squats (No Rack) - Building Sets
5/4 Cal Bike For Speed
50/50M Single Arm Farmer Carry-Building Seis
* Hyrox Atletes Replace Bike with
50 FT Sled Push - Super Heavy
3 Rounds
40/40 Second Side Plank
50 PT Walking Lunges
60 Banded Good Mornings
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 World’s greatest stretch 30 second goblet squat hold 30 second dead hang 30 second handstand hold 30 second Active hang Three...
Endurance For time, with a partner 1/2 mile run 100 cal bike 1/2 mile run 100 cal ski 1/2 mile run 100 cal row 1/2 mile run 100 burpees...
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