monday

Warm-up

​2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*

Into…

2 ROUNDS
1:00 Row**
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee***
10 Scap Pull-Ups

Metcon

"KAREN"
For Time:
150 wall balls (20/14)

Finisher

​3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-