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at CFN looks like...

Warm Up
2 rounds:
1 min row/bike/jump rope
:15 deadbug hold/side
5 perfect push ups @ 3111
10 scap pull ups or ring rows
15 squats

Thoracic Flow

WOD
5 rounds

Row 20/15 cals
7 C2B
15 burpees
8 TTB
AB 10/8 cals

Rest 2 minutes

*go at 80%/85%/90%/95%/100% effort

Midline
2-4 rounds with a partner

Row or bike 1 minute at a cool down pace while your partner hold :15-:20 hollow body position



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