Hyrox

Warm up

6 min EMOM:
Min 1: 40 sec Shuttle runs (10m)
Min 2: 40 Sec Row / Ski
Min 3: Alt Lunges with overhead back reach / 8 Baby burpees + 8 Down ups

Conditioning

Every 6 min × 6:

A)
300m Run, RPE 7-8 (race pace)
20/15 cal Row
30m Burpee broad jumps

B)
300m Run, RPE 7-8 (race pace)
20/15 cal Ski
30m Sandbag walking lunges 20/10kg

Alternate between A and B.

Accessory

5 min AMRAP for quality:
8-10 Side plank hip raises each side
8-10 Tuck-ups
8-10 Sit-ups