Hyrox Team

Warm up:

400m Jog (easy pace)

2 rounds of:
10m High knees
10 Down ups
10m Bum kicks
10 Alt DB Hang snatch, light weight
10 Pogo jumps

Workout prep:
Build up to workout weight for the Sled.

Workout:

Team of 2.

4 x 6 min on / 1 min off:

A) AMRAP:
200m Run (together)
30m Sled Push

B) AMRAP:
200m Run (together)
60m KB Farmer carry 2 x 24/16kg

C) AMRAP:
200m Run (together)
30 Double DB hang snatch 2 x 15/10kg

D) AMRAP:
200m Run (together)
30 cal Row

Accessory:
3 Rounds for quality:
12-15 Single leg calf raises each side
12-15 Tibialis raises