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at CFN looks like...

Warm Up

3 minutes -AB/row/jump rope

1 round
Banded hip thrust-knee out ladder: 2-4-6-8-10-12
Gorilla walk down, straight legged bear crawl back
10 good mornings
:15 puppy pose
Lizard walk down, ostrich walk back
10 shoulder taps in plank
:15 pigeon/side

2 rounds with a partner - 1 person work at a time, 1st round 80% effort, 2nd round 90% effort 

7 WBs
7 cal row


WOD
19.1
15 minute AMRAP

19 WB (20#/14#/10#)
19 cal row
Mobility
Spend 5 -10 minutes on the AB at a cool down pace, every 2 minutes hold :30 couch stretch/side or low lunge stretch or saddle pose



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