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at CFN looks like the following

As we build up for Murph I want everyone to keep in mind the progression we are taking you through. We are in the initial phase of building a strong base while beginning to accumulate volume. As we become stronger and enhance our ability to make things aerobic we can then begin adding in other factors like dynamics, speed, intensity, etc. So what does this mean? Simply, stick to the plan and know we will get you there and know that you don't need to add a bunch of random volume and intensity to feel "ready". This is a process and as you guys follow along we are here to help you along the way and make sure you are doing the right things.


Grab a partner - Partner 1 goes through Crossover Symmetry while Partner 2 goes through the other part of the warm up, then switch
200 m run
10 PVC good mornings
20 lateral hops
30 mountain climbers
20 scorpions
10 jump squats

THEN Spealler as a group


A1) SL KB RDL; @30x1; 6-8/leg x 3
A2) 1 1/4 Goblet Squats; @30x1; 6-8 x 3 

B1) Strict BTN Press @21x2; 8x3
B2) DB Upright Row; @30x1; 8 x 3 

C1) ME DB Hex Hold x3
C2) DBL KB Front Rack Wall sit; :45-:60 x 3


3 rounds
14 lateral burpees box jump overs
21 KBS (24/16)
28 Shoulder taps

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