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at CFN looks like...

Warm Up
1 round
Banded hip thrust-knee out ladder
2-4-6-8-10-12-14-16-20

2 rounds
Gorilla walk down, straight legged bear crawl back
10 lunge with twists
:15 puppy pose
Lizard walk down, ostrich walk back
10 shoulder taps in plank
:15 pigeon/side


Strength/Skill
Front Squat

2 reps x 6 sets @ 75-85%, rest :90-2 minutes between working sets

*take 3-4 sets to warm up


WOD
16 minute EMOM

1) 12 WBs (20/14)
2) 6 NPU burpee box jump over (20"/16")
3) 12 DB hang power cleans
4) 12/8 row cals

into

3 rounds for time

10 WBs
4 NPU burpee box jump overs
10 DB hang power cleans
8/6 row cals

 



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