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at CFN looks like...

Warm Up
2 rounds

30 jumping jacks
20 PVC good mornings
10 push ups
30 reverse lunges
20 scorpions
10 m ostrich walk

BULLETPROOF SHOULDERS


Strength/Skill
A) Bench Press

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

B1) Strict Pull ups @ 21x1 x 6 x 3 sets, rest :60
B2) DB RDL @ 3111 x 10 x 3 sets, rest :60


WOD
2 rounds steady

15 AB cals
6 supinated pull ups
2 wall walks
15 row cals
6 DB thrusters
20 m bear crawl (hips down, core tight)



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