MOVEMENT

Skaggs Big 3 (Lower Body)

2 Rounds

  • KB Good Morning x 8
  • Half-Kneeling Hip Flexor Stretch x 8/side
  • Cossack Squat x 5/side

QUICK & THE DEAD PROTOCOL

4 Rounds

  • 0:00 – 1:00 – KB Swing x 10
  • 1:00 – 2:00 – KB Swing x 10
  • 2:00 – 3:00 – REST

CONDITIONING

Team AMRAPs in 4 Minutes

4 Rounds

Station 1

  • Row x 12 cals (pace-setter)

Station 2

  • Up-Down x 5
  • Rainbow Slam x 4/side

Station 3

  • Push-Up x 5
  • Tuck-Up x 5

Station 4

  • Plank Complex (any variation)

*rest 4 minutes

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