Intention: Hyrox/DEKA simulation exercise stations. Teams of 2.

Prep: Run and jumping prep. Squat and OH prep for wall balls. Shoulder CARs, inchworms, deadbugs, SL glute/quad activation.

Teams of 2, they do 1 min of each exercise then rest 1 min, they do this for 3 rounds, then move to the next station. (36 min)

Station 1
– Heavy Farmers Carry
– Ski erg
– Rest 1 min

Station 2
– Burpee broad jump
– Bike
– Rest 1 min

Station 3
– Wall balls
– Rower
– Rest 1 min

Station 4
– Walking lunges (Sandbag or DB on back of neck)
– Run (run out for 30s, back for 30s)
– Rest 1 min