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at CFN looks like...

Warm Up
2-3 rounds

30 jumping jacks
10 Blackburns (from thoracic flow)
10 m bear crawl
15 squats
10 scap pullups or ring rows

BULLETPROOF SHOULDERS

2 minute squat hold
A1)
Bench Press

8 reps x 4 sets, rest :60

A2)
Strict Pullups

3-6 reps x 4 sets (do what you need to to get to that reps range), rest :60


WOD
10 minute AMRAP at 80%
AB 20 cals
20 renegade rows
10 hollow rocks
5 burpee broad jumps

REST 5 MINUTES

10 minute AMRAP at 80%
200 m run
2 wall walks with :10 hold at the top
15 jump squats
10 push ups



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