HYROX THURSDAY

Warm-Up: 5:00 AMRAP

10 Air Squats

10 Cal

5 Walk-Outs

5 Alt Lunge Each Leg

5 Up Downs

Work-Out: In Pairs

Buy In : 150 Med Ball Thrusters

50 Cal Row / Ski (Pick your machine and stick with it NO SWAPPING)

Burpee Broad Jumps 18m (there and back x 10 – 5 each)

10 kB deadlifts + 18m Carry (there and back x 10 – 5 each)

40 Cal Row / Ski (Pick your machine and stick with it NO SWAPPING)

15kg Lunge Walk 18m (there and back x 10 – 5 each)

10 kB deadlifts + 18m Carry (there and back x 10 – 5 each)

30 Cal Row / Ski (Pick your machine and stick with it NO SWAPPING)

Burpee Broad Jumps 18m (there and back x 10 – 5 each)

10 kB deadlifts + 18m Carry (there and back x 10 – 5 each)

20 Cal Row / Ski (Pick your machine and stick with it NO SWAPPING)

15kg Lunge Walk 18m (there and back x 10 – 5 each)

10 kB deadlifts + 18m Carry (there and back x 10 – 5 each)

10 Cal Row / Ski (Pick your machine and stick with it NO SWAPPING)

Burpee Broad Jumps 18m (there and back x 10 – 5 each)

10 kB deadlifts + 18m Carry (there and back x 10 – 5 each)