CFD workout for 04/17/20

Whiteboard Brief:

A)Warm Up:

:30 Plank on hands
10 Plank to down dog
:30 Superman hold
10 Alternating plank lunges (starting in plank, bring one foot to the outside of the hand, switch)

B)Conditioning: (First today)

2 Rounds:
4 min AMRAP
4 Burpees
8 Plank Stairs
12 Mountain Climbers (R/L=1)
Rest 1 min
5 min AMRAP
5 V-ups
10 Sit-ups
15 Russian Twists (R/L=1)
Rest 1 min

C)Barbell Gymnastics:

With a PVC Pipe or Broom Stick (12 Mins)
EMOTM x 4 mins
5 Press in Split (behind the neck)

EMOTM x 4 Mins
4-5 Behind the neck Split Jerk with a 2 sec pause in the dip and catch

EMOTM x 4 mins
Split Jerk w/ 2 sec pause in the dip and catch

D) Upper Pull:

-Choose 1 movement based on equipment available-
Every 2 mins x 5-6 sets:
-8-12/ea Single Arm Row with 2 sec pause @ top
-20-30 Banded Bent Over Rows
-3-10 pullups/chinups

*Pick ONE of the listed movements