CFD Workout for 07/4/20


CFD Workout for 07/4/20

Warm Up:

2 Rounds

10 Samson Lunges

10 Toy Soldier Kicks

5/5 Bird Dogs

10 Good Mornings

10 Sumo Inch Worms (NO push up)


On a 25 Minute Running Clock…

Complete 50 Reps of each exericise in order. Finish all 50 reps before you move on to the next exercise

Floor Press (Barbell or DB’s)

Mountain Climbers

Bent Over Row (Barbell or DB)

Mountain Climbers

Weighted Squat (Goblet, Back, Front)

Mountain Climbers

Windshield Wipers

Pick weights that allow you to complete the work at each station in about 4 Mins

*You can change weights for the different moves.. but you must stay at your station for the entire workout


3:00 of Clean yo Stuff!