HydraFit – Performance
Warm-up
Warm-up (No Measure)
A) 2 Rounds:
1m Row
10 Spiderman Lunges
1m Jumprope
10 Pushups
B) Stability Work
3 Rounds:
50m Waiter Walk (R)*
50m Waiter Walk (L)*
1:00 Rest
Max Set Pull Ups
2:00 Rest
C) Prep
5 ABMSU
2 Strict Press + 2 Push Press + 2 Push Jerk
10 ABMSU
2 Strict Press + 2 Push Press + 2 Push Jerk (workout weight)
*Add load for each waiter walk. Should be moderately heavy from the start.
Metcon
Metcon (AMRAP – Reps)
2 Rounds:
2:00 Row (for meters)
2:00 DB S2OH (45/25lbs)
2:00 Double Unders (max reps)
2:00 ABMSU