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at CFN looks like...

Warm Up
5 minutes

Abbreviated Spealler

Practice TGU

A.)
10 minute AMRAP
Row @ 80% effort for meters

REST 5 minutes
B.)
10 minute AMRAP at 80% effort
2 TGU/side + 3 presses at the top
10 lateral lunges
15 hollow rocks

REST 5 minutes
C.)
10 minute AMRAP at 80% effort
30 cal AB
:20 L sit
5 push ups at 3111

REST 5 minutes
D.)
10 minute AMRAP @ 80% effort
2 wall walks with :15 hold at the top
10 slam balls
40 m farmer carry

REST 5 minutes



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