WARM-UP
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into...
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
BENCHMARK WORKOUT “AWW C'MON KAREN!”
FOR TIME
150 Wall Balls (20/14)*
*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
(No Measure)