BENCHMARK FRIDAY

1. Warm Up:

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)

2. Metcon”Kelly”
5 Rounds:

• 400 meter Run
• 30 Wall Balls (20/14)
• 30 Box Jumps (24″/20″)

4. Mobility 

Cross  V- ups