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at CFN looks like...

Warm Up
5 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 scap push ups
10 scorpians
5 scap pull ups with :02 at the top


Couch Stretch


Strength/Skill
Back Squat
-Take 20 minutes to find a heavy 3 reps for the day


WOD
3 rounds

5 pull ups
10 push ups
15 squats
250 m row
15 squats
10 push ups
5 pull ups

Rest 2 minutes between rounds

 



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