SKILL

HIP HINGE PRACTICE

1 Round

  • Wall Hip Hinge Drill x 10
  • PVC Hip Hinge Drill x 10
  • Power Swing x 10

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 – Push-up x 10
  • 4:00 – 5:00 – Push-up 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 – Push-up x 10
  • 10:00 – 11:00 – Push-up x 10

CONDITIONING

EMOM for 28 mins

  • Round 1: Assault Bike x 10 sec
  • Round 2: Sprint x 10 sec
  • Round 3: MB Slams x 10 sec
  • Round 4: Box Jumps x 10 sec

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