"KAREN"

1. WARM UP

- Double T-Ball: T-Spine
- Foam: T-Spine w/KB
- Hip Capsule
- Speed/Agility Ladder Drills

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

- Press, 5x3

4. WOD - "KAREN"

For time:

- 150 Wallball Shots (20# @ 10' / 16# @ 8')

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