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at CFN looks like...

Warm Up
2 rounds

30 side to side bounding hops (single leg or double)
20 squats
10 scap pullups
20 mountain climbers
30 reverse lunges
20 scorpions
10 m bear crawl - hips down, perfect mechanics, shoulders and core should burn

BULLETPROOF SHOULDERS

Strength/Skill
12 minute EMOM

1: 6-8 strict HSPU
2: 6-8 strict pull ups
3: AB easy

REST 5 MINUTES


WOD
4 rounds

8 DB push presses (40/20)
6 pull ups
10/8 AB cals

Midline
2 rounds
:30 flutter kicks
:30 hollow body hold
:30 rest
:30 reverse crunches
:30 plank
-rest 1 minute-



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