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at CFN looks like...

Warm Up
1 round
Banded hip thrust-knee out ladder
2-4-6-8-10-12

2 rounds
Gorilla walk down, bear crawl back (back flat, knees bent)
10 lunge with twists
:15 puppy pose
Inchworm down, ostrich walk back
10 shoulder taps in plank
:15 pigeon/side

A.)
15 minutes to find 20 RM goblet squat @ 30x1

Recommended build
-6 reps at 5/10 
-6 reps at 7/10
-20 RM
B.)
Take 3 attempts to find...

Max UB DU
Max L sit


WOD
For time

500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

Mobility
With remaining time, coaches choice



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