Hyrox

Warm up:

400m Easy jog

2 rounds:
10 Squat to stand
10 Alt lunges with overhead back reach
10 Rocking push-ups

At workout weight:
6 Sandbag squats
6 alt lunges
6 Push-ups

Conditioning:

Every 9 min x 4:

15 Sandbag squats 20/10kg
15 Box jumps, step down 24/20in
400m Run, RPE 6-7 (moderate pace)
15m Sandbag walking lunges 20/10kg
15 Push-ups / Kneeling
400m Run, RPE 6-7 (moderate pace)

Accessory:

Seated good mornings
3 x 10-12 reps