Hyrox

Warm up:
2 Rounds of:
1 min Easy ski
10 alt Single leg good mornings
10 alt Lunges with overhead back reach
10 Baby burpees
5 Broad jumps

Strength warmup:

With an empty barbell:
5 Jefferson curls
10 Good mornings
10 Alt. Reverse lunges
10 RDLs
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 sets of each.

Workout:
Every 5 min x 4:
20/15 cal Ski erg
30m Burpee broad jumps (3 x 10m)
20m DB Walking lunges 2 x 20/15kg (2 x 10m)