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at CFN looks like...

Warm Up
2 rounds of:
1 min AB/Row
10 scorpions 
10 banded squats
20 cowboy steps
10 drop steps
3 6-pt Zeniths/side
10 m bear crawl - perfect form
5 single KB windmill/side

THORACIC FLOW

Strength/Skill
OHS

Take 15 minutes to find a 3 RM for the day

WOD
1 round every 5:30 minutes x 4

6 heavy Russian KBS
8 HR push ups
10 jump squats
12/8 AB cals



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