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at CFN looks like...

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

2 rounds of:
5 m cowboy walk/5 m post up walk
10 banded squats
10 m ostrich walk
10 roll to splits
10 m lizard walk

Banded Hip Stretches


Strength/Skill
Box Squats

50% x 3 reps
60% x 3 reps

10 minute EMOM 
65% x 2 reps


WOD
For time

10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (95/65)

After Each Round:
10 AbMat Sit-Ups
20 DU



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