Call us now 814-826-2923

at CFN looks like...

Warm Up
5 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 m ostrich walk
10 roll to splits
10 m lizard walk

HIP FLOW


Strength/Skill
1 1/4 Back Squats

3 reps x 5 sets @ 60-70% 1 RM BS, rest 2 minutes between sets
Focus on bracing mechanics while under tension



WOD
5 rounds with a partner

Partner 1 :90 seconds AB/row while
Partner 2 does 10 KBS + :20 side plank/side



Request Information Now!