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at CFN looks like...

Warm Up
3 ROUNDS

1 min AB/row/jump rope 
10 PVC good mornings
5 push ups
20 mountain climbers
10 scorpions
10 m ostrich walk
5 unweighted windmills


Banded Hamstring Stretches as a group

Spend 10 minutes warming up your deadlift


WOD
1 round every 5 minutes x 4 rounds

5 tough deadlifts
8 burpees over the bar
15/10 AB cal sprint



Midline
2-3 rounds for quality

40 m farmer carry
10 side over arches/side
:10 single leg wall sit/leg



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