Hyrox

Warm up:

2 rounds:


Partner A)
10/7 cal Echo

Partner B)

AMRAP for quality:

10 Hip flows

5 Rolling deck squats

3 Inch worm into upward dog

10 Cossack squats

10 Bottom of squat rotations

10m Sled push, light weight

(continue 2nd round where they left off 1st round)

Strength:

Back Squat

Every 3 min x 3: 10 reps

Keep 2 reps in reserve.

Workout:
Every 2 min x 12:

A) 40m Sled push (20m each)

B) 30/24 Echo bike (15/12 Cal each)

C) 20 Burpee box jump overs 24/20in (10 each)

Alternate between A, B and C.