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