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at CFN looks like...

Warm Up
Partner Warmup

2 rounds
Run 400 m together
3 elevator push ups while partner does a squat hold - switch
10 thoracic bridges while partner holds a hollow body position - switch
15 good mornings while partner holds a plank - switch
20 lunge with pass through while partner bar hangs - switch


Strength/Skill
A) Sumo Deadlifts

3 reps @ 70%
2 reps @ 80%
1+ reps @ 90% (cap at 10 reps)

B1) Powell Raises @ 3010 x 8/side x 3 sets, rest :60
B2) DB split squats @ 3010 x 10/side x 3 sets, rest :60


WOD
6 minute AMRAP
40 DU
30 FR step ups
15 push ups

REST 4 MINUTES, repeat - goal is to match reps each round

 



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