Warm-up

Strength:

Every 2min x 12min

Push Press x 2 + Push Jerk x 2 + Split Jerk

Conditioning:

“Karen” 150 Wall Balls 20/14

Since this is an old CF benchmark, ladies go to 9ft target.
For Rx, FULL depth on all squats and you must hit ABOVE the line on every rep.
If we tell you that you aren’t going low enough, do not count those reps.

Time Cap 10min

Finish:

3 sets

Weighted Side Bends x 15 each side

Rest 30sec

Tuck-up to V-up Complex x 10-15 reps

Rest 30sec