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
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