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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 with 2 sec hold at the bottom
10 m inchworm
10 roll to splits
10 m lizard walk

HIP FLOW

Strength/Skill
1 1/4 Back Squats @ 75-80 %

2 reps x 5 sets, rest 2-3 minutes between working sets

Focus on good posture and stable foot position, take 3 warm up sets to get to working weight

WOD
16 minute EMOM

1: 10 box jumps (24"/20")
2: 10-15 Russian KBS (32/24 kg)
3: 5-8 supinated pull ups
4: Max AB cals in :40




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