I. Run 400m or Row 500m
II. 3 Rounds of
7 x Air Squat
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
10 x Hollow Rocks
Impact/Focus: Front Squat Doubles
Complete the following Every 2:00 for 5 rounds.
2 x Front Squat
- Today athletes will be advised to hit sets of two reps at 75% range of a 1 rep max.
- Priority is on the range of motion and squat emphasis in preparation for the following benchmark “Karen”.
- Going lighter or more aggressive on sets today is at individual discretion.
Complete for time
150 x Wallball (20/14lbs)
- This is a Benchmark workout today.
- Log this benchmark score for comparison to prior attempts.
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