WARM-UP

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

BENCHMARK WORKOUT

“KAREN”

FOR TIME

150 Wall Balls (20/14)

(Score is Time)

POST WORKOUT STRENGTH

5X5

Back Squat*

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)