CFD workout for 05/01/20

30
Apr

CFD workout for 05/01/20

A) Warm Up:

2 Rounds:

20 Alternating Arm Hugs (Swings)

10 Belly Dancer arms 

10 Scap Push-ups 

:10 Bear Crawl

5 Up Downs

10 No Weight Deadlifts

B) Upper Body Pump (Bicep/Tricep)

3 sets:

20-30 Bicep Curls (banded, DB, KB, Back Pack)

20-30 Tricep Extensions (can be banded, DB Skull Crushers, Chair Dips)

rest :60

Get pump, love life

C) Handstand Practice

Bear Plank x :20

Bear Crawl Shoulder Taps: 40 Slow and controlled reps

Donkey Kicks: 2 x 5 kicks on each leg

HS Hold Against Wall: 2 x :30 Holds (facing in or out, whatever is easier today)

2-3 mins of Freestanding HS Practice

D) Conditioning:

For Time-10 Min Cap

21 Up Down over object

1 Round Object DT

18 Up Down over object

1 Round Object DT

15 Up Down over object

1 Round Object DT

12 Up Down Over Object

1 Round Object DT

*1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Shoulder 2 Overhead