HydraFit – Performance

Warm-up

Warm-up (No Measure)

Spiderman

Knee Hugs

High Knees

Quad Pulls

Butt Kicks

Tin Soldiers

High Skips

10 Step-ups

10 1-Arm KB Thruster

10 Thoracic high fives

10 Back leg swing (each leg)

10 Mountain climbers (each leg)

10 PVC Pass Through

10 Back stroke (each arm)

10 Band pull aparts

Mobility:

First rib with lacrosse ball: 1-2 minutes each arm

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here