Hyrox Team

Warm up:
3 Rounds:
60 sec Erg of choice
10 Lunge to high knee
10 DB Hang snatches, lightweight
3 Inch worm + Push-up

Workout:
Team of 2.
30 min AMRAP:
Partner A: Max distance machine of choice

Partner B:
20 DB Box step overs 20in 2 x 15/10kg
15 Sit-ups
10 Push-ups / Kneeling

Accessory:
For quality:
50 Banded triceps extensions
50 Plate curls

Split as you like.