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Wed 28th October




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)

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