CFD workout for 12/1/2020

Warm up:

A) Mobilize/Stretch

B) 3 rounds for Quality:

8 Knee Push-ups

10 Single DB Bent Over Row (both Arms)

12 Band Pull Apart

C) Inside:

3 rounds “Tabata”

20sec easy / 10 sec fast (not all out sprint)

Row/Bike

C) Outside:

4-5 rounds

Easy Down / Fast return

Shuttle Sprint

Workout:

EMOTM x 20 Mins:

1)Single Arm DB Floor Press x 10 (R arm)

2)Single Arm DB Row x 10 (R arm)

3)Single Arm DB Floor Press x 10 (L arm)

4)Single Arm DB Row x 10 (L arm)

5)Row/Bike/Jog x :40 @ easy pace