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at CFN looks like...

Warm Up
10 minutes steady

1 min row/AB
10 good mornings
20 Russian Twists
Bear crawl down, ostrich walk back
10 banded segmented glute bridges 
20 side to side bounding hops

Banded Hamstring Stretches

Strength/Skill
Deadlifts

5-7 reps x 6 sets, rest 2 minutes between working sets

WOD
6 minute AMRAP

8 TTB
10 alternating hang DB C&J
12 cal row

REST 3 MINUTES

6 minute AMRAP

12 AB cals
14 Russian KBS
16 jumping lunges



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