*See SFCF members page for video of warmup exercises and separate video for backpack burpees, russian step ups/lunges, lungesters, and reverse burpees

Warmup
2 rounds of:
5 windmills/side
5 scorpions/side
20 weighted small arm circles forward/20 small arm circles backward
5/side alternating hip opener lunge

Bodyweight WOD

4 rounds
Rest 2 minute after each round
50 jumping jacks
10-15 burpee backpack ground to overhead
20 (10/leg) backpack weighted russian step ups *Sub russian lunges

Minimal Equipment WOD

3 rounds of:
1 minute max alternating single db lungesters
1 minute max burpees (or reverse burpees)
1 minute max alternating single db lungesters
1 minute max burpees
1 minute rest
*Set clock to 15 minute EMOM. A lungester is a single arm db thruster + 2 single arm front rack lunges
After last 1 minute rest begin
3 rounds of:
20 db/kb plank pass throughs-20 russian twists

Accessory Work

3-4 rounds of:
10-12 db/kb sumo romanian deadlifts, slow descent
30-45 second hollow hold
6/side db curl to press
6/side controlled renegade row (no pushup)