CFD workout for 04/21/20


CFD workout for 04/21/20

A)Warm Up:

2 Rounds
10 Samson Lunges
10 Toy Soldier Kicks
5/5 Fire Hydrants
10 Good Mornings
10 Sumo Inch Worms (NO push up)

B) Barbell Gymnastics

“Burgener Warm Up”
10 Round Through (watch the video for the moves)
-Dip, Drive
-Dip, Drive Shrug
-Dip, Drive, High Pull
-Dip, drive , Muscle snatch
-Overhead Squat
-Dip, drive, pull in to bottom of OHS

C) Lower Body (Hamstrings)

Every 3:00 x 3 sets
10 Good mornings (band, KB, Broomstick)
10 ea/ single leg glute bridge

D) Conditioning:

9 Min AMRAP:
10 Lungesters
15 Half Burpees