Hyrox Team

Warm up:
400m easy jog, into:


2 rounds, for quality:
10m High knees
10m Bum kicks
10m Straight leg bounds
10m Carioca
10m A-skips

Strength prep
6 min EMOM:
Min 1: 10 Band pull aparts + 10 Shoulder dislocates w/ band
Min 2: 10 Alt Lunges with overhead back reach
Min 3: 10 Ring rows + 10 Sit-ups

Strength:
9 min EMOM:
Min 1: 8-12 Seated DB Strict press
Min 2: 8-12 DB Bent over row
Min 3: 8-12 Plate sit-ups


Workout:
Team of 2.

6 min AMRAP:
10/10m Sled push (10m each) 150/100kg
200m Run (together) w/ sandbag


Rest 2 min


6 min AMRAP:
20 Burpee box jump overs 24/20in
200m Run (together)


Rest 2 min


6 min AMRAP:
10/10m Sled pull (10m each) 100/80kg
200m Run (together) w/ sandbag


Rest 2 min


6 min AMRAP:
20 Sandbag box step over 24/20in 20/10kg
200m Run (together)


Accessory:
6 x 20 sec on / 10 sec off:
Banded face pull
Post assisted sissy squat