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at CFN looks like...


Warm Up
2 rounds
100 m run
20 shoulder taps ins plank
10 Blackburns (from thoracic flow)
5 ATYTs

As a group, 3 rounds of

3 elevator push ups
20 crossover kicks 
5 squats @ 5050, rest :60


WOD
30 minute AMRAP

4 TGU
100 m bear hug carry
10 single arm DB rows
:30 side plank/side
50 m sled push - heavy
10 V ups with 2 second negative
:15 chin over bar hold
400 m run



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