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at CFN looks like...

Warm Up
2 rounds

10 squats
5 pushups
10 m banded monster walk
5 banded squats
10 scorpions
5 hip flexor rainbows/side

Then HIP FLOW

(15 minutes)

Strength/Skill
Front Squats @ 32x1

3 reps x 5 sets at 65-70% 1 RM, rest 2 minutes between working sets
-focus on keeping your core braced and your chest up

If you don't know your 1 RM FS, use 80% of your BS as an idea

(20 minutes)

A.)
10 minute EMOM

Odd - 15 DB rows
Even - 20 WB

(15 minutes)

B.)
2 minute test

MAX BURPEES



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