3 sets:
A1. Front Squat - build to a max in 15 minutes
A2. Strict Pull-ups or Banded pull-ups - max reps x 3 sets
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Level 1:
"Karen"
get a partner and share a ball and space. Go for 10-12 unbroken perfect reps, then your partner goes for 10-12 reps. Stop at 150 total reps for your "Karen" time. 13 minute time limit.
Level 2:
"Karen"
150 wall balls for time 20#/14# 10ft/9ft
*MAKE EVERY REP COUNT, HIT THE TARGET AND FULL DEPTH SQUAT*
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