*See video on SFCF members facebook page for explanation of cuban press, bear crawl pushup, happy stars, lateral squat hop overs, backpack movements, scale for wall walks, and back flies

Warmup

50ft alternating straight leg kicks
50ft crab walk
50ft bear crawl
50ft duck walk
50ft long lunge
Then 2 rounds of:
6 cuban press + 6 per side slow weighted arm circles

Bodyweight WOD
@ minute 0:
5 rounds of
15 lateral squat jump overs
15 backpack/odd object deadlifts
15 backpack/odd object push press
*If using a heavy object or backpack scale reps to 10 of dls + push press
@ minute 10:
Run 800m (or 3.5-4 minutes)
@ minute 15:
10×30 secs on 30 secs off alternating between:
1) pushup + tabletop bear crawl
2) happy stars
*So you will get 5 rounds of each movement

Minimal Equipment WOD

10 rounds for time of:
15 kb swings (Can sub db swings)
30 double unders (Can sub 20 lateral hops over kb)
1 wall walk (Can sub 2-3 inchworm as far out as possible)

Accessory Work

3-4 rounds of:
6 tempo goblet squats
(3 seconds down-3 second pause-3 seconds up- no pause at top)
8/leg single leg db RDLs
10-15 back flies