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at CFN looks like...

Warm Up
2 rounds

30 jumping jacks
10 squat and twist (from thoracic flow)
10 m ostrich walk
15 squats
10 scap pullups 

BULLETPROOF SHOULDERS

2 minute squat hold


A1)
Bench Press
4 reps x 3 working sets, heavier than last week

A2)
Bent over DB rows
6-8 x 3 sets

WOD
3 rounds

1 min row for calories
-rest 1 min-
1 min push press (75/55)
-rest 1 min-
1 min no push up burpee box jumps (20/16)
-rest 1 min-
1 min alternating DB snatches
-rest 1 min-

Keep reps consistent across rounds



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