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at CFN looks like...

Warm Up
3 minutes - row/AB/jump rope/run

1 round with a partner
5 thoracic bridges/side while partner alternates deadbug holds with :02 pause in extension - switch
10 push ups while partner holds a glute bridge - switch
15 good mornings while partner ostrich walks - switch
20 lunges while partner gorilla walks - switch

Banded Hip Stretches


WOD
18 minute EMOM

1) 6 deadlifts (225/155)
2) 6 HSPU
3) 12/8 AB cals

Take 5-10 minutes to warm up your deadlift 

Accessory Work
3 rounds for quality

40 m single arm farmer carry/side

20 straight legged heel taps over a DB (feel this in your core, not your quads)

8-10 single arm bent over DB row/side (hold with a pistol grip)



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