HYROX SKILL & STRENGTH
“Pull x Push”
4 sets:

10 KB Gorilla Rows @ heavy
100' KB Farmer Carry @ heavy *down and back
10 Push-ups
50' Sled Push @ heavy 

*Rest as needed. 12-15:00 min to complete.
*Share as needed.

HYROX x DTSC
“2k run + some”
For Time: 

200m Run
25' Plate Walking Lunges @ 45/25
200m Row
10 Burpee To Target

400m Run 
50' Plate Walking Lunges @ 45/25
300m Row
10 Burpee To Target

600m Run
75' Plate Walking Lunges @ 45/25
400m Row
10 Burpee To Target

800m Run
100' Plate Walking Lunges @ 45/25
500m Row
10 Burpee To Target

*25' segments = half the rig, set up multiple stations.
*TC: 25:00