HydraFit – Performance

Warm-up

Warm-up (No Measure)

400m Run

Couch Stretch 1m/Leg

Lower Back Decompression 1m

Half Split 1m/Leg

3 Rounds

10 Roll to candlestick

5 Leg Swings/Leg (Front/Back/Left/Right)

10 Rig Touches

30s Plank

Group Shoulder

Metcon

Metcon (AMRAP – Rounds and Reps)

20m AMRAP

40 Battle Ropes

30 Sit-Ups

20 KBS (53/35)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run