Hyrox

Warm up:

8 min EMOM:
Min 1: Row
Min 2: 10/10 Lunge to high knee
Min 3: Ski
Min 4: 10-15 Step ups, controlled lowering

Work for 40-45 seconds. First round easy pace, second RPE 5-6.


Strength:

Alt. Barbell Box Step Up
1. Build to a heavy set of 10 (alt.) to 20in M/F.
2. 3 x 10 @ 80-90% of 1, rest 2 min between sets.


Workout:

4 x 4 min on / 2 min off:
A) Row
B) Ski


RPE 8-9.
Alternate between A and B.


Finisher:

Jefferson Curls
3 x 5, go every 90 sec.