STRENGTH

1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s.
– reset on each rep
2) Seated Dynamic Box Jumps: 8 x 3, every 60s.
– wear a weighted vest if possible

METCON

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

EXTRA CREDIT

Prone Banded Hamstrings Curls: 4 x 30. Rest 60s.