Warmup
• 300 m Row
• 20 Jumping Jacks
3 rounds:
• 10 Kettlebells Swings 53/35#
• 10 Goblet Squats 53/35#
• 4 Pistols
Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 rounds of:
• :30 Hollow Rocks
• :30 Plank Hold
Conditioning
“Karen” for time:
• 150 Wall Ball Shots 20/14#
Then, 3 rounds for time:
• 30 Double Unders
• 10 Muscle Ups