Hyrox

Warm up:

6 min EMOM:
Min 1: 40 sec Erg of choice
Min 2: 40 sec Inch worm into push-up
Min 3: 40 sec Squat to stand


Strength: Back squat

Warm up: Body weight only
10 Narrow stance air squats
10 Wide stance air squats
20 Hip flow

With an empty barbell:
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves

Back Squat
4 x 6, go every 3 min.

Workout:

20 min EMOM:
Min 1: cal erg
Min 2: Single arm alt devils press 1x 15/10kg
Min 3: KB Farmer carry 2 x 24/16kg
Min 4: 10m Sled pull
Min 5: Rest