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at CFN looks like...

Warm Up
1 round with a partner

5 thoracic bridges/side while partner alternates deadbug holds with :02 pause in extension - switch
10 push ups while partner holds a banded glute bridge - switch
15 PVC good mornings while partner ostrich walks - switch
20 lunges while partner gorilla walks - switch

Banded Hip Stretches


Strength/Skill
Deadlift

4 reps x 7 sets, rest 2 minutes between working sets


WOD
4 rounds

10 step down box jumps (24"/20")
8 shoulder to OH (95/65)
6 TTB

Rest 3 minutes

4 rounds

10 WBs
12/8 AB cals

Rest 3 minutes

4 rounds

8 alternating DB snatch + R leg lunge + L leg lunge
20 DU



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