Warm-up & Mobility: 15 Minutes
Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70%
Conditioning: 2 Rounds for time – RX is ON:
- 75 Wall Ball (20/14lb)
- 50 Burpees
- 25 Pull-ups
Time cap: 20 mins
Beginners: 15 Wall balls, 10 Burpees, 10 Pull-ups for 4-6 rounds
Rx+: Double the rep scheme and make it one round for time. Score includes your “Karen” time.
