Hyrox

Warm up:

5 min AMRAP for quality:
10/7 cal Erg of choice / 4 Shuttle runs
5 Roll to V-sit
10 Cat and cow flow
10m Death march
10 Light weight KB swings
5 / 5 KB STOH

Strength:

Every 4 min x 4:
10m Sled push, heavy
15 Banded KB swings
10+10m KB Offset walk

Workout:

Every 3 min x 5:
21/15 cal Erg
15 KB Deadlifts 2 x 24/16kg
9 Box jump overs 24/20in