Movement Practice: Hinging (Deadlift/Rowing Practice)
Strength:
A1)Barbell Front Rack Split Squats (Not Rear Elevated)
3×8 each side- rest 20 secs b/w legs
A2) Tempo Romanian Deadlift
3×8-10 (same weight as Split Squat)
* Take 3 seconds to lower the bar down on each rep- Control!
3×16 alt. reps (each side = 1 rep)(load DB’s Suitcase style if needed)
Conditioning:
Every 4 Minutes x 20 Minutes (5 sets)
Row 25/20 Cals
8 Deadlifts (185/135)
12 Box Jumps (24/20)
8 Burpees
L1: 185/135, 25/20 cals 24/20
L2: 155/105, 20/16, 24/20
L3: 135/95, 20/16, 20/16 (step ups)
L4: 95/65, 18/14, Plate Jumps