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at CFN looks like...

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

1 round with a partner
5 windmills against the wall/side while partner holds a plank- switch
10 squats with :02 hold at the bottom while partner holds a banded glute bridge - switch
15 good mornings while partner ostrich walks - switch
20 lunges while partner gorilla walks - switch

As a group
:60 Couch stretch/side
:60 Pigeon stretch/side



Strength/Skill
Back Squat

4 reps x 4 sets @ 75-80% 1 RM, rest 2 minutes between working sets

*take at least 3 warm up sets 



WOD
Tabata DB push presses
REST 1 MINUTE

Tabata slam balls
REST 1 MINUTE

Tabata DU or jump rope
REST 1 MINUTE

Tabata side plank (switch sides each time)



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