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at CFN looks like...

Warm Up
3 minute - bike/row/jump rope

Agility ladders (upper and lower body)

Down dog as a group



A.)
12 minute AMRAP @ 75% effort

15 DU
10 DB push presses
10 DB RDLs
30 m bear hug dball carry
:20 wall sit

REST 4 minutes
B.)
12 minute AMRAP @ 75% effort

10 AB cals
10 double DB upright rows
10 goblet lateral lunges/side
30 m farmer carry
:20 FLR

REST 4 minutes

C.)
12 minute AMRAP @ 75% effort

Row 300 m
10 bent over DB reverse flies
10 goblet squats @ 32x1
10 db pull through in plank
:20 side plank/side



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