Hyrox

Warm up:

400m Easy jog, into:


2 rounds of:
10m A-skips
10 Ring row
10 Banded floor press
10 Alt. DB snatches, light weight

Strength: RDL

Warmup: For quality with an empty barbell
5 Jefferson curls
5 Good mornings
5 RDLs

RDL
4 x 8, go every 2:30.


Workout:

5 Rounds for time:
200m Run / 10 Shuttle runs (1=2x7.5m)
12 Alt. Devil press 1 x 15/10kg


TC = 15 min


Accessory:

9 x 30 sec on / 15 sec off alternating through:
1. Band pull apart
2. V-ups / Tuck ups
3. Russian twists