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at CFN looks like...

Warm Up
5 minute bike/row/jump rope

Spealler

A.)
15 minute AMRAP @ 75% effort

Row 500 m
5 perfect push ups
10 lateral lunges/side
15 hollow rocks
:20 wall sit

REST 5 minutes

B.)
15 minute AMRAP @ 75% effort

AB 25/20 cals
2 wall walks with :10 hold at the top
40 SA farmer carry/ switch sides at 20 m
20 shoulder taps in plank
:20 bicycle crunches


REST 5 minutes

Mobility
Spend 2 minutes in:
-Twisted cross left side
-Twisted cross right side
-Lizard left side
-Lizard right side



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