PARTNER WORKOUT – DEKA / HYROX FOCUS

Intention: Mind and body ready for SWC ROX event and Deka events

Prep: Cardio 1 min each machine, 90/90 hips, long lunge worlds greatest, caterpillar, glute activation, lat and shoulder activation.

10 stations – 2 min on each station / 30 sec rest – aim to get the reps/mts at each station

1. ALT Reverse Lunges x 30 (15kg)

2. Rower Erg x 500m

3. Box Step Over x 20 (24″)

4. MB sit ups x 25 (blue)

5. Ski Erg x 500m

6. Farmers Carry x 100m (17.5kg)

7. Assault Bike x 25 cal

8. Dead Ball shoulder over x 20 (20kg)

9. Tank push / pull x 100m

10. Ram Burpees x 20 (10kg)