Hyrox Team

Warm up:

400m Easy jog


into,
3 Rounds of:
100m Row
10 Russian KB Swings
10 Goblet squats

WOD prep

2 x 6 Partner wall balls (to get the feel)

Workout:

Team of 2.


3 Rounds for time:
800m Run (together)
500/400m Row
40 Partner wall balls 6/4kg
80m Farmers carry 2 x 24/16kg


Time cap = 30 min


Accessory:

12 min EMOM:
Min 1: 15-20 Tibialis front raises
Min 2: 20-30 sec Hollow hold / Tucked hold
Min 3: 20-30 sec Arch hold
Min 4: 30 sec Quadruped plank hold