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at CFN looks like...

 

Warm Up
3 rounds

20 m side shuffle
10 lunges w/ hip flexor rainbows
5 scap pull ups with :02 hold at the top
10 S waves (from thoracic flow)
5 ATYTs


As a group, 3 rounds of

3 elevator push ups
20 bicycle crunches
5 squats @ 5050, rest :90


WOD
18 minute AMRAP

200 m run
2 HR pushups
2 pull ups
2 WBs

Increase the reps by 2 every time you complete a round (2/4/6/8...)


Accessory Work
A) TGU, alternating x 4/side x 3 sets, rest :60 between sets

B1) DB bench press @ 30x1 x 6 x 3 sets, rest :30
B2) DB bicep curls @ 20x1 x 10 x 3 sets, rest :30



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