Hyrox

Warm up:
2 Rounds of:
45 sec Erg of choice
10 Alt. Lying glute activation drill
8 Lunge to high knee each side
20-30 sec Squat hold
6 Baby burpees

With an empty barbell:
10 Good mornings
10 RDLs
10 Alt. Back rack reverse lunges

Strength:
Every 4 min x 4:
20 Alt. Back rack reverse lunges, 10 each leg
10 Romanian deadlifts

Workout prep:

2 rounds:
5 Burpee broad jumps
10 Wall balls
15 sec KB Farmers hold

Workout:
Every 2:30 x 3:
30-40m Burpee broad jumps

Rest 2 min

Every 2:30 x 3:
20-35 ub Wall balls @ 6/4kg to 10/9ft

Rest 2 min

Every 2:30 x 3:
3 x 50-100m KB Farmers Carrey @ 2 x 24/16kg