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at CFN looks like...

Warm Up
2-3 rounds

30 jumping jacks/high knees/butt kicks
10 S waves (from thoracic flow)
10 m lizard walk
15 squats
10 side to side bounding hops

Shoulder Opener as a group

1 minute pigeon/side

A1)
Strict Press @ 3112

4-6 reps x 5 sets, rest :60 minutes
A2)
Front Foot Elevated Split Squats @ 3010

6-8/leg x 5, rest 2 minutes

WOD
3 rounds for quality

6 SA KB OHS/side
3-5 elevator push ups (hold each position for 2 seconds)
:20-:30 side plank/side
40 m FR carry
10 furniture slider hamstring curls




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