Hyrox

Warm up:

400m easy jog


2 rounds for quality:
10 Bum kicks
10 High knees
10 Hip Flow
10 Alt. Bottom squat rotatios


Strength: Strict press

warm up:
Bodyweight:
40 sec Wrist flow
10 Wrist push-ups



With an empty barbell:
10 Front rack elbow raises
5 Bradford press
10-20 sec Barbell OH Hold
5-10 Strict press

Strict Press
5 x 5, go every 2:30.

Workout prep:
10 Air squats
5 Wall balls
10 Good mornings
5 KB swings

Workout:

18 min AMRAP:
400m Run
20 Wall Balls 6/4kg – 15/10lbs 10/9ft
200m Run
20 KB Swings 1 x 24/16kg (American)