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at CFN looks like...

Warm Up
2 rounds

30 jumping jacks
20 squats
10 PVC good mornings
30 reverse lunges
20 scorpions
10 m bear crawl - hips down, perfect mechanics, shoulders and core should burn

BULLETPROOF SHOULDERS

1 min pigeon/side
A.)
RFESS

@ 3010, 10-12 reps x 2 sets, rest :90 between sets

B1)
Strict Pullups @ 3111

2.2.2 x 3 sets- try to use the same weight or assistance as last week, rest :60

B2)
Strict Dips @3111

2.2.2 x 3 sets; rest :60


WOD
3 rounds

400 m run
16 alternating DB snatches
12 TTB



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