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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



WOD
4 rounds @ 80-85%
row 15 cals
20 alt step ups (24/20)
:45 FLR

-rest walk 4 min-

4 rounds @ 80-85%
AB 10 cals
10 single legged single unders/side
20 glute bridges

-rest walk 4 min-

4 rounds @ 80-85%
run 200 m 
10 double KB swing (16s/12s)
8 side over arch/side 

Mobility
With any remaining time, use rollers or lacross balls to work on your shoulders, back and hips

 



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