“Murph/Hyrox” Prep Week 4 Day 3
3 sets : (same as last week, go heavier, if possible
- 10 front scap raises
- 15 seated arnold press
- 20 overhead lateral raises
then complete
- 3 x 8 : shoulder press @ 8/10 rpe
- rest :60 – :90 between
5 rounds (30-min)
- 12/9 cal row
- 9 db hang snatch *left arm (50/35)
- 15 t2b
- 9 db hang snatch *right arm (50/35)
- 12/9 bike
