Hyrox

Warm up:

2 rounds of:
45 sec Machine of choice
5 / 5 Lunge to high knee
10 Kang squats
10 Baby burpees / Down ups

Strength prep

With an empty barbell:
5 Jefferson curls
10 Good mornings
10 Alt. Reverse lunges
10 RDL
10 Deadlifts
8 / 8 Bulgarian split squats

Strength:

Every 2 min x 6:
A) 8 Deadlifts
B) 8 / 8 Bulgarian split squats
Alternate between A and B, 3 set of each.

Workout:

8 x 1 min on / 1 min off:
A)
15 A-jumps
Max cal Echo bike
B)
10 Push-ups / Kneeling / Clapping push-ups
Max KB Swings 1 x 24/16kg (American)