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at CFN looks like...

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

2 rounds of:
5 m monster walks/side
5 m cowboy walk/5 m drop step 
10 banded squats
10 m ostrich walk
10 inch worms in place


Hip Flow

Strength/Skill
Box Squats

Warm up with 50% x 3, then 60% x 3

10 minute EMOM @ 70% x 2


WOD
5 rounds

6 hang DB squat cleans
8 HR push ups
12 cal row

rest 1:1



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