MOB: Full body
WU: 5 BB bent over rows. 5 wallballs. 3 burpees.
S: Bent Over Rows. 10-10-10-10-10. Increase weight each set as long as form stays solid. Rest 2-3 minutes between sets.
C: For Time
“Karen”* 150 Wallballs 20/14
*EMOM perform 3 burpees. Start w/burpees.
THIS WORKOUT HAS A 17:00 CAP.
Option 1: 120 Reps at RX
Option 2: RX reps at WOC
Option 3: 100 reps at WOC. Squat thrusts okay.
PWMOB: Full body rollout. Stretch triceps, hamstrings and hip flexors.