HydraFit – Performance

Warm-up

Warm-up (No Measure)

A) 25m Warmup

Low Bear Crawls

Regular Bear Crawls

High Knees

Lateral Lunge

Tin Soldiers

Inch Worms

B) Partner Mobility

PVC Mobility Complex (8 Each)

Pigeon (1m/side)

Hip/Lower Back Stretch (1m/side)

Weightlifting

Front Rack Reverse Lunge (Find 6RM)

You have 10-15 minutes to find your heaviest 6 rep Front Rack Reverse Lunge.

6 reps = 3 reps/side

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP in 2 Minutes of

6 Front Rack Reverse Lunges (60% of 6RM)

4 Front Squat

1:00 Rest in between rounds
Scale: DB Lunge

Score: Total Reps each round