CFD workout for 7/21/2020

Warm up:
3 Rounds
:30 Jog in place
10 Windmills
8 Alternating Hang Snatch
5 Knee Push-ups with 2 second hover above ground on the way down.

Build: Pullups/ Ring Rows/ Bent Over Rows
Every :90 x 5 sets (7.5 mins)
3-5 Strict Pullups
-or-
10 Ring Rows
-or-
10 Bent Over Rows

All with a 30X2 Tempo

*3 sec down, no pause at the bottom, fast up, 2 sec pause at the top

Conditioning:
21-15-9 (7 Min Cap)
Alt. DB Snatch
Row/Bike Cals

-Outdoor run option is 300, 200, 100 m
Accordian Club, Bus Stop, Metal Grate

Cooldown:
5 min Cardio @ easy pace…. 400 m walk
Pigeon x :90/leg