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at CFN looks like...

Warm Up
2 rounds

Side shuffle down and back 
5 diver bombers
10 m bear crawl
15 roll to splits
0:20 low lunge stretch/side
:30 elbow plank

A.)
10 minute AMRAP at 75% effort

10 AB cals
15 NPU burpees
20 squats
30 m farmer carry
:30 bottom of an active squat hold

REST 3 minutes

B.)
10 minute AMRAP at 75% effort

500 m row
10 SA KBS -right side
30 m OH plate carry
10 SA KBS - left side
:20 L sit

REST 3 minutes

C.)
10 minute AMRAP at 75%

30 DU
15 body weight reverse lunges/side
8 strict K2E
15 supermans
:30 side plank/side



Mobility
Spend 2 minutes in:
-Thread the needle left side
-Thread the needle right side
- Roll out feet with lacrosse ball
- Roll out calves or glutes with lacrosse ball

 



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