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at CFN looks like...

Warm Up
2 rounds

50 m run 
8 lateral lunges/side
5 perfect push ups @ 3111 with external rotation


Thoracic Flow


Strength/Skill
A) BTN press @ 4112, 5 reps x 4 sets - building in weight, rest 2 minutes

B) 2 rounds NFT
Seated DB Arnold Press @ 2112 x 6-8/side 
Single Arm Farmer Carry x 20 m/side
Single Arm DB Bench Press @ 40x1 x 6-8/side 

Rest :90 between rounds


WOD
4 rounds

8 TTB
15 squats
200 m run
8 DB push presses
15 squats
200 m run
~rest 2 minutes~

 



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