PARTNER WORKOUT – HYROX FOCUS

Prep – see white board – add high knees, butt flicks, A skips, grape vine

Running warm up – shuttle runs to the new building!
1st shuttle = 100m (end of black fence), 2nd shuttle = 150m to ‘Tony Martin’ sign, 3rd shuttle to new building!
** if the group is big, split the group and have half on one side of the road, and the other half on the SWC side.
** non runners = set clock for tabata – bike of rower

Teams of three – 40sec work/20 rest. Stay on each station for 3 rounds, 60sec rest between.
**30mins total

Station 1
DB squat jumps  
Med ball sit up wall throws
Ski-erg

Station 2
Ram/sandbag/DB rev lunge
Devil press
Shuttle runs (or bike)

Station 3
Box jumps
Deadball jumping slams 
Rower

Finisher (if time) – suitcase carry to new building – swap halfway