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at CFN looks like...

Warm Up
2 rounds

30 jumping jacks
10 squat and twist (from thoracic flow)
20 marching glute bridges
15 squats or light DB thrusters
10 push ups

1 minute pigeon/side

A.)
Close Grip Bench Press
5 reps x 5 sets @ 70-80% 1 RM, rest :90 between working sets

B.)
RFESS @ 3010
8, 8, 8 RM, rest :90 between legs

-build in weight over the three sets, goal is 1/3 bodyweight in each hand for an 8 R

C.)
For time
30 DB thrusters 
Row 500 m
30 burpees

8 minute time cap



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