Hydra Movement: Strength is just the beginning!
Scapula Push Ups : 3x10, rest 30 secs
Forearm Smash With Barbells : 3x10
Complete individually as 2 Teams 3 RFT:
Row x 20calories, 10 x Push-ups, 20 x Air Squats and 10 x Ring Rows
Strict Pull-ups : 4x8, rest 1:30
Weighted Strict Ring Dip W/ 3sPause : 5-5-5-5
Every 1 min for 14 mins, alternating between: Bear Walk, 20 m 14 Barbell Glute Ham Bridges, 60/40 kg
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.