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at CFN looks like...

Warm Up
3 minutes - AB/row/jump rope

2 rounds:
5 ring rows
10 push ups
15 squats
20 windshield wipers
15 supermans
10 lunges
5 lateral walking planks/side

Then HIP FLOW


Strength/Skill
A) Back Squat

5 reps @ 60% 1 RM
5 reps @ 70% 1 RM
5 + reps @ 80% 1 RM

B1) Single Arm Seated DB press @ 2112 x 8-10/arm x 2 sets, rest :90
B2) Single Arm DB bent over row (pistol grip) @ 2112 x 8-10/arm x 2 sets, rest :90


WOD
For Time

Row 500 m or AB 20/15 cals
15 KBS
25 burpees
15 KBS
Row 500 or AB 20/15 cals



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