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at CFN looks like...

 
Warm Up
1 round

2-4-6-8-10-12 banded glute bridge -knee abduction ladder

2 - 3 rounds

20 lunge with twists
Inchworm down/ostrich walk back
20 mountain climbers
10 light DB presses
1 minute bike or row or run

Down Dog as a group



WOD
2 rounds

15 deadlifts (185/125)
200 m run
15 TTB
200 m run
15 DB push press (50/35)
200 m run

-Take 10 minutes to practice movements

Accessory Work
3 rounds not for time

10 seated DB external rotation @ 31x1/side
8 DB split squats @ 3010/side
:30 side plank/side

 



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