WOD – Karen
FT – 150 Wallball Shots 20/14 MOD – use a light MB or just 150 air squats onto a MB

Strength – From the Rack
Strict Shoulder Press – 4 x 6 @ 60%
Barbell/DB/KB Bent Over Row – 4 x 8 Superset with the Press

Finisher –
Acculmulate 2 mins on each movement – You can split the time up between exercises if you want to
Arc Holds
L-Sit Holds
Push up/Elbow Planks