SKILL

QUICK & THE DEAD PROTOCOL

  • 0:00 – 1:00 – KB Swing x 10
  • 1:00 – 2:00 – KB Swing x 10
  • 2:00 – 3:00 – REST
  • 3:00 – 4:00 – KB Swing x 10
  • 4:00 – 5:00 – KB Swing x 10
  • 5:00 – 6:00 – REST
  • 6:00 – 7:00 – KB Swing x 10
  • 7:00 – 8:00 – KB Swing x 10
  • 8:00 – 9:00 – REST
  • 9:00 – 10:00 – KB Swing x 10
  • 10:00 – 11:00 – KB Swing x 10

STRENGTH

4 Rounds

  • Double KB Front Squat x 8

3 Rounds

  • Reverse Lunge x 12/side
  • Push-up x “Quality Set”

3 Rounds

  • Pallof Press Iso x 30 sec/side

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