Deadlift

4 x 5

Sled Pull

3 x 20

Deficit Push-Up

3 x 10

20min AMRAP @RPE 4-6 50m Farmers Walk 25 Wall Balls 50m Lunges (no weight) 25 Wall Balls after 20min are done go directly into: 20min easy Run @RPE 4-6 This whole workout should be pure sustainable Cardio. Try to keep your heart rate steady, and DON'T push too hard. This should be a durable effort with no Rest in between.

3 Rounds for time: 200m Ski Erg 30m Sled Push (Open Weight) 200m Row 30m Sled Pull (Open Weight) 30m Burpee Broad Jump 30 Wall Balls 3-5min Rest This should be a hard effort but submaximal effort. Full Recovery in between Rounds RPE 7

Back Squat

4 x 5

Sled Push

4 x 20

Close Grip Bench Press

3 x 10

Run

1 x 10000

Hyrox Intervals @RPE 7 (intense) 400m Ski Erg 300m Run 400m Ski Erg 2min Rest 20m Sled Push (Open Weight) 300m Run 20m Sled Push (Open Weight) 2min Rest 20m Sled Pull (Open Weight) 300m Run 20m Sled Pull (Open Weight) 2min Rest 30m Burpee Broad Jump 300m Run 30m Burpee Broad Jump 2min Rest 400m Row 300m Run 400m Row 2min Rest 80m Farmers Carry 300m Run 80m Farmers Carry 2min Rest 40m Weighted Lunges (Race Weight) 300m Run 40m Weighted Lunges (Race Weight) 2min Rest 40 Wall Balls 300m Run 40 Wall Balls