HydraFit – Performance

Warm-up

Warm-up (No Measure)

Row 500m

Knee Hugs

Quad Pulls

Overhead Anchored Extension (2m)

Overhead Banded Distraction (1m/side)

Banded Front Rack (1m/side)

Handstand/OH Hold (30s)

Group Shoulder Warm-Up

Weightlifting

Push Press (3×80% – 3×85% – 3×90%)

Metcon

Metcon (Time)

5 Rounds for Time

500m Row

Overhead Water Pipe Hold