Announcements:
- WORKOUT CARBS! Gatorade is on sale in the fridge for 2 dollars. Venmo and cash plz. 
- Shirts and hoodies are up for sale! If you would like any CFB Merch, please talk to Ryan, Josh or Khaled and they will get you sorted out. There is a mini whiteboard with all of the prices. Venmo and cash plz! 

Warm-Up
400 Meter Run
3 Rounds Per Arm w/ light kettlebell
5 Cross body Deadlift(left arm reaches in front of the right foot with KB)
5 Single Arm Swings
5 Single arm Front Squat
5 single arm Push Press

Extra Warm
Reverse tabata Lowers
10 seconds on, 20 seconds off for 8 rounds
Hollow Lower
Each lower should take 10 seconds to get from a fully flexed position to hollow, if you go to fast, you stay in the hollow until the clock has expired. 

Conditioning
6 rounds for time of:
Run 400m
21 Kettlebell Swings (24/16)
12 Pull-ups