Hyrox

Warm up:
2 Rounds of:
1 min Easy row
10 Alt. Lying glute activation drill
8 Lunge to high knee each side
20-30 sec Squat hold
10 Rocking push-ups

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

Strength:
Every 4 min x 4:
18 Alt. Back rack reverse lunges, 9 each leg
8+8 Staggered Deadlifts

Workout:
3 x 4 min on / 3 min off:
AMRAP:
5 – 10 – 15 – …
Wall balls 6/4kg to 10/9ft
Cal Row