Hyrox

Warm up:
3 min Easy row
2 Rounds of:
10 Hip flow
10 Kang squats
5 Rolling straddle stretches
10 Pogo jumps
5 Burpees

Workout prep:

At workout weight:
5 Burpee broad jumps
5 Goblet squats
5 KB swings

Workout:
Every 7 min x 4:
15m Burpee broad jumps
10 KB Goblet squats 1 x 24/16kg
20/15 cal Row
10 American KB Swings 1 x 24/16kg
15m Burpee broad jumps

RPE 7-8

Accessory:
Ever 3 min x 3:
20-30 Alternating V-ups
20 + 20 Side plank hip raises
10 Lying Windmills