Karen

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 4 Shoulder Press: This is the "deload" week. You'll do the warmup sets and the "assistance" sets, but none of the "work" sets. Resist the temptation to go heavy or push the assistance sets. This is a week of active recovery. We'll go heavy again next week. 

WOD

Karen

150 Wall Ball Shots for time

Endurance

Run 15-30 minutes. This could be tough on your legs depending on how hard you hit Karen. Take it easy. Movement is good. You don't need to go for speed.