CFD Workout for 7/10/20

Warm up: 2 Rounds

10 Up Downs

20 Alternating Shoulder Taps

10 Alternating Toy Soldier Kicks

10 Alternating Lunges in a plank

10 Alternating Hang DB Snatches

Conditioning:

Every 2:00 x 5 sets

5 Touch and Go Power Snatches ( or 10 alt. DB Snatches)

10 Lateral OTB Burpees (or over DB)

*Stay light on the snatches… this is our first time back to doing these with a barbell..if you can’t do all 5 reps and then gently place the bar on the ground.. it’s too heavy 😉

Core:

3 sets

:30 Side Plank (add weight if you’re feeling dangerous)

20-30 Toe Touch Crunches

15 Arch Ups

rest 1:00

Cooldown:

Accrue 1:00 in an Overhead Hold (Barbell or DB, 1:00 each if single object)

Childs Pose x 1:00

Clean up!