HydraFit – Performance

Warm-up

Warm-up (No Measure)

Row 250 meters

Spiderman Lunges

5 Rope pulls (sitting to standing)

Knees to Chest

10 Good mornings

Quad Pulls

10 Air Squat

Tin Soldiers

10 Hip Bridges

Row 250 meters

Mobility:

Camp out on external rotators: 2 minutes per leg

Weightlifting

Deadlift (Wendler Week 1: 5/5/5+)

Metcon

Metcon (Time)

For Time:

6 – 4 – 2

Tire Flips

Rope Climbs