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at CFN looks like...

Warm Up
Break into 2 groups...

Group 1: Row or Bike with a partner, partner mobilizes or does basic body weight movements for 8 minutes - switch every 2 minutes

Group 2: CrossOver Symmetry with a coach for 10 minutes

Then switch groups
A.)
SA FR split squats @ 3010
-hold the weight in the opposite arm of the back leg

8-10/leg x 3, rest :90


B1)
Dips @ 3111

3.3.3 x 3, rest : 60
B2)
Wall Walks

4 with :15 hold at the top x 3 sets, rest 2 minutes



WOD
3 rounds for quality

14 DB box step ups
20 m sled face pulls
10 DB pull through in plank
20 m waiter carry/side
10 furniture slider hamstring curls



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