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at CFN looks like...

Warm Up
2 rounds 

200m run
10 squats
10 sit ups
10 m bear crawl
10 windshield wipers
10 m lizard walk
5 scap pull ups

THEN Thoracic Flow


WOD
Every :90 x 12 rounds

15 squats
10 push ups
5 pull ups
100 m run

Accessory Work
3 rounds not for time

Seated DB Z press x 10-12 
RFESS @ 3010 x 8-10/leg
50 m mixed carry (Front Rack and Suitcase)/side

 



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