Hyrox

Warm up:
6 min EMOM:
Min 1: 45 sec Echo bike, steady pace
Min 2: 8 Baby burpees + 8 Tucked jumps
Min 3: 8 alt Single leg good mornings + 8 Sumo DLs w/ KB


Workout:
Every 2 min x 12:
1. 20/15 cal Echo bike
2. 20m Burpee broad jumps
3. 25 Russian KB Swing 24/16kg


Accessory:
3 Rounds for quality:
6-8 Glute ham raises
15-20 GHD Back extensions
20m Sandbag bearhug carry 70/50kg