STRENGTH

1) Sumo Deadlift: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.

METCON

”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

EXTRA CREDIT 

100 Double Leg Prone Banded Leg Curls