PRACTICE – HINGE

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: quad release, shaky shaky, slow squats, squat jumps, 3 point contact hinge with dowel, KB supine lat activation. Deadbugs. breath and brace practice with pelvic floor engagement.

Wave loading – 85% of 1RM (cap 20mins):
A1) BB Deadlift 7, 5, 3, 7, 5, 3 at 31X0
beginners 3-4 sets of 8-12 reps
A2) DB hamstring curl 3 x 10-12 (optional)

B) AMRAP 16

– B stance RDL 8 ea – 
– Tall Kneeling KB around the worlds 8 ea – 
– Cardio 8 cal
– 30 sec rest

C) Plank finisher Tabata (4 min)

Advanced –
20sec tall arm plank – 10 sec elbow plank x 8

Beginner –
20sec plank – 10 sec rest x 8