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at CFN looks like...

Warm Up
10 min AMRAP - steady pace

30 jumping jacks
5 thoracic bridges/side
10 m step over the fence
15 PVC good mornings
20 shoulder taps in plank
:30 in puppy pose

A.)
10 minutes
AB max cals at 80%

rest 3 minutes

B.)
10 minute AMRAP
500 m row
15 Russian KBS
10 lateral lunges

rest 3 minutes

C.)
10 minute AMRAP
400 m run
:20 L sit
5 strict pullups

rest 3 minutes



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