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at CFN looks like...

Warm Up
10 minutes steady

Bike or row 1 min
10 m inchworm
1 round of multi-directional lunges
10 m ostrich walk
10 Russian twists

Then Down Dog as a group

(15 minutes)

Strength/Skill
A) Sumo Deadlifts

3 reps @ 65%
3 reps @ 75%
3+ reps @ 85% (cap at 10 reps)

B1) 1/2 kneeling single arm DB press @ 3112 x 6-8/side x 3 sets, rest :60
B2) Banded face pulls @1211 x 10-15 x 3 sets, rest :60

(25 minutes)
WOD
3-4 rounds not for time

AB 1 minute at 85% effort, rest :30
10-15 HR push ups, rest :30
Row 1 minute at 85% effort, rest :30
10 lateral goblet box step ups/side (do all 10 reps on 1 side then the other), rest :30



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