Hyrox

Warm up:

8 x 30 sec on / 10 sec off:
A) Row
B) Kang squats / Lunge to high knee
C) Ski
D) Down ups / Baby burpees

WOD prep

For quality:
10 Air squats
5 Burpee box jump overs
5 Goblet squats
5/5 DB deadlift
10 alt DB snatches


Workout:

25 min EMOM:
Min 1: Row
Min 2: 10 DB Goblet squats + Max Alt. DB snatches 1 x 15/10kg – 35/25lbs
Min 3: Ski
Min 4: Burpee box jump overs 24/20in
Min 5: Rest


Strength:

E2MOM x 4:
10 Seated DB strict press
8-12 Strict pull-ups / Banded