CFD workout for 8/31/2020

Warm up:

3 Rounds:

:30 Jumping Jacks

3 Inch Worms (no push-up)

3 Inch Worms (with push-up)

10 Rocket Jumps

6 Alternating Down Dog Toe Touches

Build: DB Floor Press:

*Pick a weight that you can perform 15 reps per arm with (1 DB)

EMOTM x 16 mins:

1)10 Floor Press- Right arm

2) 15 Strict Situps (no arm swing)

3) 10 Floor Press- Left Arm

4) 30-50 Double Unders or Jumping Jacks

Conditioning:

E2mins x 4 sets:

15/10 cal Bike

Cardio Options:

100m Sprint

20/15 cal Row

-Rainy Day option: 15 box jumps or box step ups-

Cooldown:

20 Alt. Down Dog Calf Pulses

1:00 each leg pigeon Pose