A) 500 m Row
+
3 Sets
Alt. Jumping Lunge x3 ea. leg (for height & power)
Alt. Single Arm KB Swing x12
Squat Hold Single Arm Raise x6 ea. arm
B) “Karen”
For Time:
150 Wall Balls (20/15)
rest 5 min, then do:
AMRAP In 6 Min Of:
1 Squat Clean (165/110)
2 Burpee Over Bar
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