Tuesday

Strength

4 Sets:

5 deadlifts (build; 75-80%)

Rest :20

2 max distance broad jumps

Rest 2:00 between sets.

Conditioning

“Sham”

7RFT:

11 deadlifts (@ bodyweight)

100 meter sprint

Time cap: 15:00

Accessory

3 Sets for Quality:

10 rower hamstring curls

1:00 reverse plank on benches

Rest 1:30 between sets.

Monday - Hyrox

Interval Scheme: 1:45 work // :30 rest x 18 rounds (3 full circuits)

Zone 1

20 bent over dumbbell rows (40/25#)

In remaining time, max reps wall balls (14/10#)

Zone 2

Max meter run (RPE 8)

Zone 3

AMRAP

30 foot underhand sled push

6 jumping squats

Zone 4

Max meter ski (RPE 8)

Zone 5

AMRAP

6 dual kettlebell push press (35/18#)

12 kettlebell goblet squats

Zone 6

AMRAP

12 alt hang dumbbell snatch (40/25#)

12 goblet split squats