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at CFN looks like...

Warm Up
4 rounds easy 
3 elevator push ups (:02 hold at top, middle, bottom, middle, top = 1 rep)
5 squats @ 5050 - hands behind head
:15 deadbug hold/side
100 m run


Bulletproof Shoulders 

(15 minutes)

Strength/Skill
Bench Press

5 reps x 5 sets @ 70-75% 
-Take 2-3 warm up sets

WOD
3 rounds
500 m row 
10 burpees, rest 1:1

-Increase pace every round

 



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