HydraFit – Performance
Warm-up
Warm-up (No Measure)
Run 500-Meters
10 1-Arm Thrusters (5 each arm)
5 Scap Pull-Ups
10 Thoracic Arms
10 Leg Swings (Front/Back) (10 each leg)
10 Leg Swings (Side/Side) (10 each leg)
Banded Front Rack (1m/side)
Metcon
Metcon (Time)
50-40-30-20-10
Calorie Row
Wall Balls
50 Cal Row
50 Wall Balls
40 Cal Row
40 Wall Balls
…
10 Cal Row
10 Wall Balls
Gymnastics
Pull-ups (Every 1:30 for 9 Minutes)
Max Effort Pullups