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

CONDITIONING

Every 4 Minutes for 20 Minutes

  • Row x 250m
  • Pull-up x 5
  • Jump Rope x 50

*Time Cap = 2 minutes each round

Pin It on Pinterest

Share This