HydraFit – Performance
Warm-up
Warm-up (No Measure)
Run 400m
Spiderman Lunges
10 Squat to Stands
Sampson Lunges
10 Iron Crosses
Knee Hugs
10 Hamstring Rollouts
Mobility
Global Extension (2m)
Overhead banded distraction (1m/side)
Weightlifting
Overhead Lunge (EMOM for 8m )
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP
25′ OH Walking Lunge
8 Bar Facing Burpess
25′ OH Walking Lunge
8 C2B Pull-Ups