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