Hyrox

Warm up:

400m Easy jog

into:

3 Rounds of:
5 Burpees
10 A-jumps
15 Plate ground to overhead

Conditioning:

Every 8 min x 5:
600m Run
250/200m Ski
10 Burpees
40m KB Farmers carry 2 x 24/16kg
20 Wall balls 6/4kg

Accessory:

6 min EMOM:
Min 1: 12 Banded KB Swings 28/20kg + medium band
Min 2: 20 sec Deficit split squat hold each side