STRENGTH/SKILL

A. 3 Sets: Build in 12-15 min

A1.Single Leg Squat x8RM @30x0 tempo each leg; @30x0 rest 30 sec

F: Split Stance Squat x8; @30x0 tempo

P/S: Rear Foot Elevated Split Squat; @30x0 tempo

A2. Bent Row [arms together], rest 30-60 sec

F: 2DB Bent Row to 8RM; @30x0 tempo

P/S: Prone Row w/BB to 5RM; @30x0 tempo

WOD

B. "Karen" [12 min cap]

150 WB For time

F: 100 reps @moderate load

P: as rx

S: 30/20# WB