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at CFN looks like...

Warm Up
3 minutes -AB/row/jump rope

1-2 rounds
Banded hip thrust-knee out ladder: 2-4-6-8-10-12
Gorilla walk down, straight legged bear crawl back
10 cossask squats
:15 puppy pose
Lizard walk down, ostrich walk back
10 push ups
:15 pigeon/side


Strength/Skill
A) Sumo Deadlifts

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

B1) DB strict press @ 2112 x 10 x 2 sets, rest :90
B2) DB upright row @ 2112 x 10 x 2 sets, rest :90


WOD
4 rounds not for time

AB 1 minute at 90% effort, rest :30
12 slam balls, rest :30
Row 1 minute at 90% effort, rest :30
20 m walking lunges, rest :30

 



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