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at CFN looks like...

Warm Up
2 rounds
1 minute jump rope
1 round of multi-directional lunges


Then 2 rounds
Lizard walk down/ostrich walk back
10 walking planks
5 seated external rotations/arm @ 3011
5 PVC OHS
5 SA DB press/side

THORACIC FLOW

Strength/Skill
OHS @ 22x1

3 reps x 5 sets, building in weight, rest 2 minutes between sets
-Show your armpits, honor the tempo

WOD
20 minute EMOM

1: 15 WBs
2: :20 chinese plank on the floor
3: 5-8 supinated pull ups
4: 10 m death march



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