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HYROX SATURDAY

40min AMRAP

Buy-in: 1000m Row/ 960m Run
(only perform once)

Tabata: 1 Min Work / 30 Sec Rest
Perform as many reps as possible on each station

1. ABMAT/ GHD Situps
2. DB Box Step ups
3. Burpeee Broad Jumps
4. Row (Distance)
5. Famers Carry 10m Shuttle
6. Walking Lunges 2 x KB/DB
7. Wall Balls
8. After each set of 7 Stations Perform 480m Run/ 500m Row.

Rest as needed before beginning next Round, Clock will keep running as a Tabata, start when work on your next round when you are ready!)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.