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at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
1 round of multi-directional lunges
10 supermans
10 push ups
Step over the fence down/ostrich walk back
10 light KBS


Strength/Skill
Deadlift

5-4-3; 5-4-3 
Second wave should be heavier than first wave, rest 2-3 minutes between working sets

WOD
3 rounds 
15/12 AB cals
10 burpees
5 medball over shoulders (alt.)
-rest 2 minutes-


Midline
2 rounds
:30 flutter kicks
:30 scissor kicks
:30 bicycle crunches
:30 plank
-rest 1 minute-



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