Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
Strength
10 min Alternating EMOM:
• 4 Back Squats
• 2 Front Squats
Increase weight to finish heavy.
Conditioning
“Karen”
For time:
• 150 Wall Balls 20/14#