Hydra Movement: Strength is just the beginning!
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold
Scap Push Ups
complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang
complete 10-15s holds
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups
BEGINNER TO INTERMEDIATE
Complete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds
hold the top of the pull up in retraction for 10s
CONDITIONING & COOL DOWN:
Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up
Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row
Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.