Monday - Hyrox

Rep/Interval Scheme: 1:40 on // :35 off x 18 rounds

Zone 1

12 dumbbell row to kickback

Max reps blast off push ups

Zone 2

1:40 row (RPE 8+)

Zone 3

1:40 sled pull

Zone 4

1:40 single arm kettlebell row (switch every 5 reps)

Zone 5

1:40 ski erg (RPE 8+)

Zone 6

6 ball slams

6 plate OH sit ups

Monday - Burn Notice 🔥

Strength

3 Sets:

5 bench press at 75%

1 Drop Set:

Continuous reps at 50%

Rest 2:00 between sets.

Conditioning

“Burn Notice”

AMRAP 5

200M farmer’s carry (50/35#s)

Max sit ups

AMRAP 5

Max unbroken strict pull ups

Max unbroken strict push ups

AMRAP 5

200M farmer’s carry (50/35#s)

Max sit ups

Accessory

3 Sets:

20 banded overhead tricep extensions

*1 second squeeze at finish

Rest 1:00 between sets.

Sunday

EMOTM 15:00

Min 1- 35 Double Unders

Min 2- 15 Ball Slams

Min 3- 15/10 Bike Erg (10.0/8.0 damper)

EMOTM 15:00

Min 1- 15 Plate Ground to Chest Press (25/15)

Min 2- 15 Plate Step Ups

Min 3- 15 Box Sit-ups

:30 on / :30 off x 6 rounds

Wall Sit Holds