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at CFN looks like...

 

Warm Up
2 rounds

30 jumping jacks
20 marching glute bridges
10 ring rows or scap pull ups
:20 pigeon on each leg
30 lunge and twist (total)


IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

Strength/Skill
Back Squat

Take 4-5 sets to build to 85%

2 reps at 85%
1 rep at 90%
1 rep at 95%

Rest 2-3 minutes between working sets

WOD
For time

800 m run
40 alternating DB snatches (50/35)
20 pull ups
400 m run
20 DB hang power C&J (switch sides as needed)
10 TTB



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