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at CFN looks like...

Warm Up
Row/AB - 3 minutes

2 rounds
Gorilla walk down, straight legged bear crawl back
10 lunge with twists
:15 deadbug hold/side
Lizard walk down, ostrich walk back
10 shoulder taps in plank
:20 pigeon/side


Strength/Skill
Back Squats

5 reps x 3 sets @ 70-80% 1 RM, rest 2 minutes between working sets


WOD
1 round every 6 minutes x 4 rounds

8 TTB
10 step down box jump overs (24"/20")
12 plate OH lunges (35/25)
18/14 AB cal sprint



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