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at CFN looks like...

 
Warm Up
Row or bike 5 minutes 

3 rounds: 5 divebombers, 10 squats

Bulletproof Shoulders

Abbreviated Hip Flow


Strength/Skill
15 minute EMOM

1: 4-6 HSPU
2: 12-16 alternating pistols
3: 50 m farmer carry

WOD
4 rounds with a partner

Row 500 m, switch
-Build in pace over rounds

 



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