HYROX

6 minutes at each station with a “rest run” in between. Rest run is a 4:00 clock to run 400m. Time remaining left over is rest. Scale the run distance to have at least 1:30 to rest. Use the rest to setup for the next station.

Station 1 (6 people)

20 Wallballs @14/10

10 Hercules burpees

Station 2 (6 people)

Row

:30s sprint, :30s easy

Station 3 (6 people)

20 Jump Squats

50ft Sled Push

Station 4 (6 people)

Minutes 1/3/5 - Ski

Minutes 2/4/6 - Jump Lunges

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10AM

"Team Hotshots 19" [HERO]

6 Rounds For Time:

30 Synchro Air Squats

19 Power Cleans (135/95)

14 Pull-Ups

400 Meter Run (Together)

* Teams of 2

* Split Power Cleans As Needed

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Time Cap: 35 Minutes

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