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at CFN looks like...

Warm Up
Row/AB - 3 minutes

Grab a partner or 2:
1 partner does the top part of CrossOver Symmetry while partner(s) do 2 rounds: 10 PVC good mornings, 10 PVC strict press, :20 plank - switch

1 partner does lower part of CrossOver Symmetry while partner(s) do: 2 rounds 10 squats, 5 perfect push ups, :20 low lunge stretch/side


A1)
Bench Press @ 80-85% 1 RM

3 reps x 5 sets, rest :60

A2)
DB RDL @ 3111

5-8 reps x 5 sets, rest :60


WOD
4 rounds at 80%

AB 20 cals
12 DB step ups
6 pull ups 

Rest 2 minutes between rounds



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