Warm Up:

6 Cal

6 Lunges

6 Up DOWN

6 Press up

HYROX THURSDAY 22-9-2022  43 Minute Time Cap

Buy in 1979 meter row + 22 rope climbs.

43 rower over burpee
43 sync lunges
43 slam balls (partner bar hang)
43 kb deadlift 48/32
43 sync press ups
43 kb deadlift 48/32
43 slam balls (partner bar hang)
43 sync lunges
43 rower over burpee

Buy out 1979 meter row + 22 rope climbs

Rope climbs can take place  whilst one athletes is rowing

(Rope climb subs – 3 air squats + 3 pull-ups = 1 rep /3 rope assisted pull-ups)