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at CFN looks like...

Warm Up
3 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 m bear crawl - perfect form
10 roll to splits
10 m lizard walk

HIP FLOW

Strength/Skill
Front Squats @ 22x1

3 reps x 5 sets @ 65-75% of 1 RM FS, rest 2-3 minutes between working sets

Take 2 warm up sets to get to the working weight range

WOD
F U Hiaku
:90 x 8

5 box jump overs (24/20)
7 V ups
5 HR burpee
rest :90

 



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