4 2 - Karen

                              2018

Warmup:   

400M run

3 rounds

rotator prehab
10 pass thru

 10 push press

10 ring rows

Strength:  

cleans or 
deadlift

Workout:  KAREN

150 wallball 

Finisher:

Interval rowing
OR
100 AbMat sit ups

100 bk ext

100 sidebends

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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