Hyrox

Warm up:

8 min EMOM:
Min 1: Alt lunges with rotation / Walking lunges
Min 2: Kang squats / Jumping squats
Min 3: Down ups / Baby burpees
Min 4: Pogo jumps / Broad jumps


1st/2nd round


Workout:

Every 4 min x 3:
30m Sandbag walking lunges 20/10kg
15 Box jumps 24/20in (with step down)
20m Sled pull 100/80kg (2 x 10m)


Rest 5 min


Every 4 min x 3:
30m Burpee broad jumps (2 x 15m)
30 Air squats
20 American KB swings 1 x 24/16kg


Accessory:

Abwheel Rollouts
4 x 8, rest 90 sec between sets.