BENCHMARK FRIDAY

1. Warm Up:

Alternating “On the Minute” 5 Rounds:
Minute 1 – :30s Dumbbell Close-Grip Floor Press
Minute 2 – :30s Glute Bridges

2. Stamina Squats

Alternating “On the Minute” x 10
Odd Minutes – 3 Front Squats @ 70%
Even Minutes – 6 Back Squats @ 70%

3. Metcon

“Elizabeth”
For Time
21-15-9:
Squat Cleans
Ring Dips

Kilos – 61/43

4. Mobility

Hallow hold 4x 30s/10s off