PHASE 1

Hybrid strength + Calisthenics + Hyrox plug-in

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Leg swings
Hip circles
Deep squat hold w rock & reach

Cossack squats
Hip airplanes
Pigeon to lunge

Upper body warm up + Scap push ups

Cat cow
Thread the needle
Prone swimmers
Chest stretch on wall

Dead hangs - 2x20s
Scap pull ups - 2x5

Light dead hang stretch
Lat stretch bar/wall
Shoulder circle