Hyrox

Warm up:

2 rounds:
60 sec Row
10 Squat to stand
10m Death march
10 Glute bridge

Workout prep:

2 rounds:
5 Wall balls
5 KB swings
15 sec rest

Workout:

4 x 5 min on / 3 min off:

Buy in: 500/450m Row

AMRAP in remaining time:
10 Wall balls 6/4kg
10 American KB Swings 1 x 24/16kg

Accessory:

8 min EMOM:
Min 1: 30-40 sec Plank hold
Min 2: 30-40 sec Right side plank (straight arm)
Min 3: 30-40 sec Left side plank (straight arm)
Min 4: 30-40 sec Alternating V-ups