COMPETITION – HINGE

Intention: Using tempo to create power in the loaded hinge pattern.

Prep: Lat, Pec and trap release for OH range, Quad release, SL banded glute activation, slow deadbugs for abdominal activation,

3 sets
A1) BB or KB Deadlift x 6 @31X0 rest 2 min (beginners 3 X 8-10 same tempo)
A2) Straight arm Lat pulldown 8-10 rest 1 min

B) Competition – Teams of 4 – AMRAP 16

**1 person per exercise, Bike is the timer for all other stations, push the bike as there is a rest immediately following. The athlete on rest station is in charge of marking the round on their mini whiteboard. Team with most rounds wins! Coaches write the winning teams rounds up for other classes to compete with.
You will need 8 people to make this competition work, if you have less people then make the competition to get the 8 cal bike done in the least amount of time.

– KB swings RX 10kg (KB explosive DL)

– Plate OH hold RX 15kg (RX+ handstand hold / Plank for those with poor OH mobility)

– Bike cals 8 (timer)

– Rest

C) Finisher 2 sets

– Band pull aparts x 20
– Calf raises x 20