Saturday, March 21st 2020

2 rounds
20 ankle taps
50ft straight leg bear crawl
10 feet together squats
50ft walking lunge
3 inchworm to plank (walk hands out as far out as you can go)

Bodyweight WOD
After each round 20 second plank hold
Then 1-2-3-4-5-6-7-8-9-10
alternating pistols
After every round 20 second wall-sit
Then 10-9-8-7-6-5-4-3-2-1
After each round 20 second handstand hold
*Modify pistols to pistols to a couch or elevated surface
*Modify pushups to pushups to a couch or elevated surface
*Modify handstand hold to side plank hold and alternate sides each round
Minimal Equipment WOD
20 minute alternating EMOM:
1) 1 db/kb turkish get up/arm
2) 30-45 second wallsit holding db/kb
3) 4-5/arm single db renegade row pushups
4) 30 seconds max reps no pushup burpee jumping jack
*If you just have one db, for renegade row pushups, hold it in left hand and do a pushup plus a left arm row. Repeat that for 4-5 reps straight, then switch to right hand and do the same. If you have two dbs aim for 8 renegade row pushup .
Accessory Work
10/side single leg glute bridges with brief pause at top of each rep
10 Bent over rows, 2 second hold at top
*For bent over rows, find a broomstick or similar implement and put a loaded backpack hanging on the middle of it

Ab work after minimal equipment WOD:
2 rounds of:
20 situps (no swinging of arms)
20 leg lifts
20 happy stars
20 second hollow hold
20 flutter kicks
Rest as needed before round 2