#WOTW: Jake Dearden HYROX Series

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)