MOVEMENT

3 Rounds

  • Cossack Squat x 5/side
  • KB Armbar x 5 breaths/side
  • KB Windmill x 5/side

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 10s
  • 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

AMRAP in 4 Minutes

  • KB Swing x 10
  • Goblet Squat x 10

*rest 4 min

AMRAP in 4 Minutes

  • MB Slam x 8
  • Bike x 8 cals

*rest 4 min

AMRAP in 4 Minutes

  • DB Snatch x 6/side
  • Tuck-up x 6

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