Hyrox

Warm up:

3 Rounds of:
150m Easy row
150m Easy ski
15m Walking lunges
15 Russian KB Swings
5-10 Ring rows

Workout prep:
Give members a few minutes to test out the sled and find the right weight.

Conditioning:

Every 4 min x 10:

A) For time:
30/24 cal Ski
10m Sled pull 100/80kg

B) For time:
30/24 cal Row
30m Sandbag walking lunges 20/10kg

Alternate between A and B.