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at CFN looks like...

Warm Up
5 minutes - row/AB/jump rope/run

5 divebombers while partner holds a childs pose - switch
10 total thoracic bridges while partner holds plank - switch
15 roll to splits while partner does 5 hip flexor rainbows/side - switch
20 lunge and twists while partner does puppy pose - switch

Down Dog as a group

Strength/Skill
12 minute EMOM

Odd: 4 hang power cleans at 50-65% 1 RM
Even: 5 hand release push ups


WOD
20 minute AMRAP with a partner

50 cal AB
40 DB push presses
30 pull ups
20 devil presses

Mobility
Take the remaining time of class to stretch your quads and back



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