Prep for perfect Hip Hinge

Static Hang
Bird Dogs
Wall Climbs
Dragon Flags
Shuttle Runs

A. Strength
4 sets
Station 1 – Romanian Deadlift x 6-8 reps
Station 2 – Tall Box Jumps x 5 reps (AHAP and soft as as possible)
Station 3 – Strict Knees to Elbows x 8 reps
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps

B. Conditioning
Fight Gone Bad á la Brickbox
3 rounds of
1 min work / 15 sec rest
A: 1min max Wallball
B: 1min max Sumo Deadlift Highpull
C: 1min max Box Jumps
D: 1min max DB Pushpress
E: 1min max calories Row
F: 1 min Rest

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