Hyrox

Warm up:

400m Easy jog

into:

6 x 20 sec on / 10 sec off:
1) KB Deadlifts
2) Baby burpees
3) Box step ups

Workout:

8 x 3 min on / 1 min off:

Buy in: 200m Run, RPE 7-8 (race pace)

AMRAP in remaining time:
8 Russian KB Swings 24/16kg
6 Alt. KB Box step ups 1x 24/16kg – 20in M&F
4 Burpees over KB (lateral)

Mobility:

6 min EMOM:
Min 1: Preacher stretch
Min 2: Dead Hang
Min 3: Pigeon L
Min 4: Pigeon R
Min 5: Couch stretch L
Min 6: Couch stretch R