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at CFN looks like...

Warm Up
2 rounds

30 side to side bounding hops (single leg or double)
20 PVC good mornings
Inchworm down/ perfect bear crawl back
10 windshield wipers
20 mountains climbers
Ostrich walk down/lizard walk back

BULLETPROOF SHOULDERS


Strength/Skill
Bench Press

3 reps x 5 sets, rest :90 -2 mins
*75-85% 1 RM

(20 minutes)


WOD
4 rounds for time

10 cal row
8 KBS
6 TTB
4 NPU burpee box jump overs
2 muscle ups or wall walks


Accessory Work
2-3 rounds for quality

6-8 candlestick to levers @ 3010

6-8 Powell raises/side @ 3010



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