COMPETITION – HINGE

Intention: breaking down the KB swing into simple movements to practice.

Prep: Lat release, hang, shoulder cars, shoulder big 3, glute activation, plank/brace, lat activation,

Deconstructed KB Swing 
1) Hip chop to Hinge movement x 10
2) KB touch n go x 10
3) KB Deadlift x 10
4) KB drags x 10
5) KB hike backs to park x 10
6) Hip chop – KB hike – park – stand x 10
7) Hip chop to single swing (low intensity) to park x 10

Using the skills you have just practiced challenge yourself with the next weight up KB and focus on technique.
A1) KB Swings 3 x 10
A2) Partner Nordic Hamstring curls 3 x 6-8 

B) COMPETITION – in teams of 4 – 2km Ski for time (10min cap)

30 sec work – 90 sec rest

The team to complete the full 2km first wins!

**Set the Ski Erg to count down from 2km – press the following in order
-Menu
-Select workout
-New workout
-Single distance
-0 2 0 0 0 (use arrows to go up or down)
-press on the TICK in the bottom right had corner

**if you have less than 8 people in the class eg 6 people, split into 2 groups and do a 1500m for time
if only 4 people then 2 groups of 2, and 1000m for time
if you have an odd number of people, in 10 min then each person skis for 30 sec with 90 sec rest to get maximum meters.