Hamstrangs 09.04.2015

ALL: Metcon (No Measure)
3 Sets @ easy pace:
Jog 200m
10 Hollow Rocks
10 Pushups
10 Ring Rows
10 Squats

Spend 4 minutes accumulating 20 total reps (10 per side) practicing single leg hip hinges, NO weight, focus on perfect mechanics and loading of the posterior chain.

Single Leg Hip Hinge: https://www.youtube.com/watch?v=PKFeL5WbhR0

ALL: Romanian Deadlift (RDL 10RM, 95%x10, 90%x10)
Go as low as possible while keeping back flat, knees back, and tension on hamstrings. No mixed grip.

ALL: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes:
30 Squats
20 Toes-to-Bar
10 Power Cleans, 135#/95#

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