A1. 1 Leg RDL 3×10-12 @ 16kg KB
B1. Bench Press 3×5 @ 34kg
b2. Weighted Chin Ups @ 5, 5 4
Sled Intervals – Strength & Drive
2 Rounds:
50 m Sled Push @150kg
Rest 2 minutes between rounds
Hyrox EMOM – Controlled High-Output Conditioning
15 Minute EMOM (Every Minute on the Minute):
Minute 1: 10-15 Cal Ski @ 10, 10, 10, 10, 10
Minute 2: 8-10 Burpee Broad Jumps @ 10, 10, 10, 10, 8
Minute 3: 20-25 Wall Balls @ 15, 15, 15, 15, 13
“”Aim for consistent reps with efficient transitions. Adjust the numbers to finish each movement with a few seconds to spare.””