OTM 40:00 (8 rounds)
Min 1: 3 Wall Walks
Min 2: 15 Situps (feet on wall)
Min 3: 35 DU (sub 70 Singles)
Min 4: 10/7 Cal Bike @ 8.0 + 10 Jump Squats
Min 5: :45 Farmer Hold (53/35)
*RX+ 4 Wall Walks; 20 Situps; 50 DU; 70/53
Saturday 🧸
9AM Hyrox
2:30 on // :45 off x 12 rounds (3 intervals at each zone)
Zone 1
AMRAP
10/8 cal bike erg
15 air squats
Zone 2
15 burpee box jumps (24/20”)
In remaining time: max push ups
Zone 3
AMRAP
10 dual DB hang snatch
5/5 front rack reverse lunges (NOT alternating!)
RX: 35/20# ish
Zone 4
5 rope get ups
In remaining time: max meter row
Friday 🐘
Strength
4 Sets:
5 back squats (build, 75-80%)
Rest :20
3 dual DB jump squats (very light)
Rest 1:30-2:00
Conditioning
“Shakedown’
For Time:
600 meter run
30 thrusters
400 meter run
20 thrusters
200 meter run
10 thrusters
Time cap: 15:00
RX: 75/55#
Bulletproof Shoulders
3 RFQ:
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell Z press
Rest 1:30 between sets.