PRACTICE – HINGE

Intention: practicing heavy lifting so your body is ready for max attempts.

Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded glute activation. Use three point stick warm up to teach a neutral spine. Warm up – EBB x 10, add load 8, add load 5.

A) BB Deadlift 5 x 3 @85% rest 3 min
while resting release what is tight, tighten what is loose – ask coach

Option 2 (Beginner)
A1) BB deadlift or DB RDL 3 x 8-10 @31X1
A2) DB bench press x 8-10
A3) Plank x 30s

B) 2 x AMRAP 8 (zone 2 nasal breathing)

– DB seated over head press (neutral grip) x 10
– DB cyclist squat x 10 
– DB plank pull throughs 

Rest 2 minutes

REPEAT