17
May
CFD Workout for 05/18/20
Warm Up:
2 Rounds:
20 Jumping Jacks
:20 Straight Arm Plank
20 Alternating Plank Shoulder Taps
2 Rounds:
5 Knee Push-ups
20 Mountain Climbers (20 total)
10 Boot Strap Squats
Build: Legs
3 sets (10 mins)
:30-:60 Wall Sit (scale to half the time, but single leg if you’re bad like that)
5-15 Towel Hamstring Curls
rest :90 b/w sets
Make it burn
Double Undies (Jump Rope Practice)
3 sets of:
1:00 singles (criss cross, backwards if you want)
:30 Right Leg Singles
:30 Left Leg Singles
1:00 Double Under Reps (practice or attempts)
rest 1 min b/w sets
Conditioning:
15 min AMRAP
15 Updowns
25 Air Squats
15 V Ups
25 KBS
:60 Plank