WARM-UP
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into…
3 ROUNDS
25 High Knees
25 Butt Kickers
10 Up- Downs
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)|(14/10)*
*Every minute including 0:00, perform 4 Burpees.
(Score is Time)
Goal – Hold onto your Wall Ball for at least sets of 10 reps each minute and challenge yourself to complete unbroken sets until your next Burpees!