CFD workout for 04/16/20

Whiteboard Brief:

A)Warm Up:

6 min AMRAP (but take your time)
5 Inch worms (without pushup on first round)
20 Jumping jacks
10 Air squats with 2 second pause in bottom
:20 wall shoulder stretch (forearms on wall, drop head down)
20 Walk the dog steps

B) Mobility

“Shin Box Hip Flow”
6 alt. rotations through the following sequence:
-All done in the 90/90 hip position-
Hands on ground behind back
Hands off the floor
Hands off the floor + Hip Extension

repeat entire sequence for 3 total sets

then:
:90 each: (6 mins)
Couch
Pigeon

C) Shoulder Strength:

Every 2 Mins x 4 sets (8 mins)
8-12/each Strict or Push Press with a 3 sec pause at the top of each rep

*If you have 2 weighted objects feel free to do both arms at the same time

D) Conditioning:

Every 5 minutes x 4 rounds
8 Alt single arm OH reverse lunges (R arm)
8 Hang snatches (R arm)
8 Alt single arm OH reverse lunges (L arm)
8 Hang snatches (L arm)
400m Run