Warm-Up
2 Rounds:
30 sec Erg (Rowing Machine)
30 sec Hip Flow
30 sec Squat to Stand
30 sec Shoulder Dislocates
Strength Training
Every 3 min x 4 Sets:
6-8 Back Squats
10-12 Dumbbell Romanian Deadlifts
Workout
4 Rounds (4 min on / 2 min off):
Buy-in: 500m Row (Men) / 400m Row (Women)
AMRAP Remaining Time:
10 Medball Sit-Ups
10 Wallballs (20lbs/14lbs)
10 Alternating Lunges (Wallball Bearhug)
#WOTW: Jake Dearden HYROX Series
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#WOTW: Cycling Series
Transitioning from Winter to Spring Training by Jake Dearden