EXTEND IT TO SEND IT
- 1 Min/Push Pulls in Lunge
- 1 Min/No Hinge Swings with LightSpeed Resistance
- 1 Min/Single Leg Romanian Deadlift with Row
30 SECOND TRANSITION
SWOD SPEED ROUNDS
- 1 Min/Jump Lunges with 3-Swish Swings
- 1 Min/Recoil Swings (RH/LH)
GFX COACHES NOTES: Make sure posture is maintained during No Hinge Swings and that the arms do not fold. If they do, ditch the resistance. Also, ensure that Push-Pulls create a full range of motion while remaining in a tilted position.
MOVEMENT DEMO VIDEOS
SWOD EQUIPMENT TO BAND CONNECTIONS POINTS
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