STRENGTH
Every 2:00 for 4 rounds, complete:
6 Back Squats

Use 75-80% of your max back squat for all sets.

CONDITIONING
EMOM, for 10 minutes, complete:
15 Wallballs (20/14)

If you Karen time is faster than 8 minutes, then perform 20 reps every minute.

ABS
4 rounds of:
40 seconds Reverse Sit-Ups
20 seconds Rest
40 seconds Weighted Plank
20 seconds Rest