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