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at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
15 seconds Squats
15 second Squat Hold
10 dead bugs with :5 hold on each leg
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds High Knees
15 seconds step over the fence
10 Lateral Lunges
10 pushups
400 m run
IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

5 way banded shoulder stretch

Strength/Skill
Front Squats

2 reps x 2 sets @ 80%
2 reps x 2 sets @ 85%
1 rep x 2 sets @ 90%

WOD
On a running clock

At 0 minutes - 50 thrusters (95/65)

At 5 minutes - 30 medball over shoulders 

At 10 minutes - 25 strict HSPU

At 15 minutes - 40 pullups (sets of 5)



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