Hyrox

Warm up:

2 Rounds of:
200m Easy jog
10 Kang squats / Bottom squat rotations
10 Pulls on ski
10 Plate jumps


Conditioning:

6 x 4 min on / 1 min off:

A) AMRAP:
150m Run
15 American KB swings 1 x 24/16kg


B) AMRAP:
150m Ski
10 Box jumps 24/20in (with step down)


C) AMRAP:
150m Row
20 Air squats


Alternate between A, B and C.


Accessory:

3 Rounds:
30 sec Side plank hip raises L
30 sec Side plank hip raises R
30 sec Hollow hold / Tucked hollow
60 sec rest