GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
Light weight sumo deadlift
Wall balls
STRENGTH/SKILL
Speed Pull Sumo Deadlift (5 X 4)
* @65%
* every 90 seconds, reset after each rep
* every 90 seconds, reset after each rep
METABOLIC CONDITIONING
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
* 12 minute cap