Hydra Movement: Strength is just the beginning!
PHASE 1: SASWARM UPComplete 3 rounds of:
15s Passive Hang
10 reps on active passive hangs
10s on retracted hang
STRENGTH AND FLEXIBILITYComplete 4 rounds of 15-20s
Tuck, flare, straddle or straight
CONDITIONING & COOL DOWN:'Grip Killer'
Complete 5 rounds for time:
Farmers Carry x 100m @24/16kg
Monkey bar traverse
advanced @ 16m (black bars up and down) beg and int @ 8m (green bars up and down)
if you cannot traverse for whatever reason, perform a 30s passive active hang set
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.