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