PRACTICE – HINGE

Intention: Strengthening the hinge pattern in a sumo position and strengthen single arm back and rotation with the ring row.

Prep: Hip, thoracic and shoulder mobility. Glute, quad, adductor and upper back activation Plyometrics – pogo’s, linear and lateral jumps.

3 sets
A1) BB/KB sumo deadlift x 8-10
A2) SA ring row w/rotation x 8-10ea

B) Working in pairs (I Go You Go).
4 mins per station, 30s to transition to the next station

1. Box jumps x 5

2. Bike x (6 cals – swap)

3. Broad jumps x 8

4. Ski erg (150m – swap)