LAX Ball Traps Shoulders
Lizard
Active Pigeon
Banded Hip Hinge (stand inside band both legs)
Banded Hip Flexor (kneel on abmat)
Banded Upper Series
Curve 3 x 0.04 65% 75% 85% (with dynamics while you wait)

SKILL: KB Swings (hinging without squatting)
KB Swings with hurdle or Wall ball between legs (use plate to get hurdle/ball peaking at knee cap height),

Spend 5min refreshing technique and have everyone try 30 light swings using the block technique. Have to link all reps without hitting barrier.

15min total.

THEN start benchmarking (2min regular KB swing), max splits, max speed.
Divide class into two groups and run clock 2x2min.