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at CFN looks like...

Warm Up
3 minutes - row/bike/jump rope 

then Thoracic flow as a group

2 rounds easy
20 PVC pass throughs
10 shoulder taps in plank
20 banded glute bridges
10 scap push ups or DB presses 
1 round of multi-directional lunges

2 rounds to practice workout movements:
8 OH walking lunges with DB weight
6 DB step ups
2 strict HSPU or 4 regular push ups if you have a limited number of HSPU

(25 minutes)


For time:
200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24"/20")
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl


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