1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

ROW
-Treat the first row as more of a buy-in than as part of the workout
-Look to match or increase your pace on the final row, as there is no work to follow

WALLBALLS
-Shoot for 1-3 quick sets on the wallballs
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10

MOVEMENT FOCUS
-With the wallball being the only movement that we would break-up in this workout, we'll bring our attention to efficiency here to maximize our ability on each set
-Very often it is the shoulders that fatigue first in this movement
-We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball
-The first two points of contact are the hands, with the third being either the chin or the chest
-That third point of contact takes some of the load off the shoulders and can help minimize the burn

STRATEGY
-This midline piece is completed as a superset, meaning you'll move directly from the DB Hold to the GHD Sit-ups
-With the rest built in between sets, aim to complete both of these movements without breaking