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