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at CFN looks like...

A.)
10 minutes easy
Side Shuffle down and back
5 DB strict presses - light
10 lunge with twists
5 DB bent over rows - light
10 squats
:30 plank

REST 4 MINUTES
B.)
10 minute EMOM
1: 6-10 push presses 
2: 6-10 bent over rows @ 1113

REST 4 MINUTES
C.)
10 minute AMRAP
6 pull ups
12 DB snatches
6 push ups
12 cal row

REST 4 MINUTES
D.)

2 rounds
:30 on/:30 off
Mountain climbers
Side plank - R
Flutter Kicks
Side Plank - L
Alter. single leg V ups


Rest 2 minutes



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