Hyrox Team

Warm up:

400m Run

into:

6 min EMOM:
Min 1: Ski (easy pace)
Min 2: Row (easy pace)
Min 3: 10 Rocking push-ups + 6-10 Down ups

Workout:

In teams of 2.

For time:
1k Run (together)
1k Ski
1k Run (together)
1k Row
1k Run (together)
100 Burpees
Time cap = 30 min

Accessory:

3 Rounds of:
20 sec Tuck ups
20 sec Hollow rocks
20 sec Hollow hold / tucked hold
45 sec Side plank, each side
Rest 1 min between sets.