PRACTICE – HINGE

Intention: Deload week before the lifting party, Hip and Leg power

Prep: trigger ball quads, calf and ankle mobility/stability, Glute and hamstring activation. Technique focus for the Deadlift. Making sure that glute and hamstring are working not the lower back.
Breath & brace & pelvic floor awareness in the lift.

A1) BB touch n go Deadlift 5 x 5 @30X0 (60-70%)
A2) Box jumps 5 x 3 increasing height if feeling good

B) Conditioning in partners – I go you go, nasal breath in the rest break to control the nervous system.
P1 does both exercises while P2 rests, then switch, continue for 7 mins. 2 min rest between AMRAPs.
The exercises are done quite fast. Partner up with someone who uses the same bike seat height as you if you can.

AMRAP 7

– 5 cal Assault Bike
– 10 Air Squats

REST 2 min

AMRAP 7

– 5 cal Ski Erg
– 10 Burpees

C) Stretches for shoulders, hips and legs