Warm-up
Strength: Deadlift x 5,4,3,3 reps (X2X2)

– start from the ground

– lift to 2 inches off the floor and pause for 2 sec

– continue lift to just above the knee and pause for 2 sec

– finish deadlift to full extension

– controlled return to ground and repeat

Workout of the Day:

Karen

150 Wall Balls 20/14 10ft/9ft

Time Cap 10min 

Finish: Cool down for 5-10min on a bike, rower or slow jog.