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at CFN looks like...

Warm Up
Partner Warm up
1 round
1 partner rows 250 m or bikes 8-10 cals while other partner does 30 reverse lunges - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner does 20 banded pull aparts - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner does shoulder taps in plank - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner holds down dog - switch

Coaches choice for mobility or activation


A.)

Strict Press @ 3112


8-10 reps x 3 sets, rest 2 minutes between sets


B1)
SA DB row @ 31x1

10-12/arm x 2 sets, rest :30 between arms

B2)
Front Foot Elevated Split Squats @ 3010

10-12/leg x 2, rest :30 between legs


WOD

10 minute AMRAP

3 wall walks
15 WB (20/14)

20 KBS
45 DU



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