Hyrox Team

Warm up:

400m Easy jog


2 rounds:
10 Pogo jumps
10 Alt Single leg good mornings
5/5 Lunge to high knee
10 Rocking push-ups
5 Hollow to arch roll

Workout: Prep
At workout weight:
10 KB Deadlifts
20m Farmers carry

Workout:

30 min AMRAP:
Partner workout – YGIG


Partner A)
400m Run


Partner B)
Buy in: 60m Farmers carry 2 x 24/16kg – 53/35lbs
AMRAP in remaining time:
5 Push-ups/Kneeling + 5 V-ups/Tuck ups


Accessory:

Top Of Pull-Up Hold Into Dead Hang
3 x 15-30 sec + 30-45 sec, rest 90 sec between rounds.