CFD workout for 7/22/20

Warm up:
5 minutes to run through movements (NOT AMRAP, take your time)
6 Split squats right leg
6 Split squats left leg
:20 Bottom of squat hold
20 High Knees
6 Boot strap squats

Conditioning:
Every 2:00 x 4 rounds (0-8:00)
20 Wallballs/Medball Thrusters
10 Alt.Box Step Ups/Split Squats

rest 2:00 (8:00-10:00)

Every 2:00 x 3 Rounds (10:00-16:00)
20 Alt. Medball Lunges
Max Reps Russian Twists in remaining Time

Rest 2:00 (16:00-18:00)

Every 2:00 x 4 Rounds (18:00-26:00)
20 Medball Cleans
10 alt. Box Step Ups/Split Squats

*Split Squats are 5/leg

Cooldown:
:90 each side Grasshopper Hold
10 reps each side Worlds Greatest Stretch Twist
1:00 sumo stance standing forward fold