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at CFN looks like...

Warm Up
3 minute bike/row

2 rounds:
6 single arm DB press
8 goblet squats
10 lunges (rd 1), 10 Cossack squats (rd 2) 
12 t-spine rotations total ( 6/side)

Hip Flow


Midline
2 rounds
:30 flutter kick
:30 side plank
:30 scissor kick
:30 side plank
:30 twisting mountain climbers
:60 wall sit

Rest 2 minutes, repeat

WOD
1 round every 6 minutes x 4 rounds

AB 30/20 cal
5 thrusters + 5 FS + 5 front rack lunges (95/65)

*spend 5 minutes warming up BB complex


Mobility
With any remaining time, coaches choice!



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