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at CFN looks like...

Warm Up
3 mins AB/run/row/ jump rope


Then 2 rounds
Gorilla walk down/ lizard walk back
10 hollow rocks
10 scap push ups
5 PVC OHS
5 SA DB press/side

THORACIC FLOW


A.)
OHS

Take 15 minutes to find 3 RM


B.)
Take 10 minutes to find a 6 RM seated DB press
-A good goal is 29% of your bench press in each hand


WOD
3 rounds for time
5 HSPU
10 BB lunges (75/55)
150 m row



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