CFD workout for 05/12/20

Warm Up:

2 Rounds:
:20 Squats pausing 2 seconds in the bottom
10 Plank Switch Lunges (R/L=2)

2 Rounds:
:10 each side Cross Arm Stretch
8 Plank to Down Dog (really focus on the shoulder stretch in down dog)

Build: Core Power:

3 Rounds for quality
-5/5 DB woodchops
-10 alternating single leg V-ups
-10 Plank Pull-throughs

Mobility:

1 Round
1:00 Pigeon each side
30 Walk the Dog Steps
:30 Quad Stretch each side
:30 Pec Stretch in Doorway each side

Conditioning/Murph Prep:

20 Rounds for time:
2 Burpees
2 Air Squats
2 Bent Over Rows/ Pull-ups/ or Sit-ups if no equipment
After every 5 rounds complete a 200m or 1 minute run.