Monday, March 30th 2020

*See video on facebook page for explanation of W’s and Y’s, pushups with step up, step down and modifications for strict HSPU

Minimal Equipment Workout
Monday – Saturday at 8am
https://zoom.us/j/236839072

Bodyweight Workout
Monday – Saturday at 10am
https://zoom.us/j/567669836

Warm-up

30 jumping jacks
30 mountain climbers
12 reps each of W’s and Y’s with light weight
In perfect stretch perform 10 knee extensions per leg and ten reps per leg of elbow to ground and twist open
Then 2 rounds of:
30 second side plank
5 controlled air squats + 20 second hold at bottom of squat with arms locked out overhead

Bodyweight WOD

21 minute alternating EMOM:
1) 6-8 reps of (1 air squat + 1 broad jump)
2) 6-8 reps of pushup + step up step down
3) 12-15 overhead backpack situps
*See video for pushup explanation.
*Use weighted backpack or odd object for sit-ups. Perform them like a typical overhead plate sit-up.

Minimal Equipment WOD

10 minute AMRAP
10 db box step ups (5/side)*
10 db squats
10/side db push press
*If you don’t have anything to step up on, sub 10 db lunges
*Hold db as desired on step-ups and squats

10 minute alternating EMOM
1) 4-8 strict HSPU
2) 5/side db renegade rows (no pushup)
*See subs for strict HSPU on video on SFCF members page

Accessory Work

3 sets of
1 minute weighted plank
8-10/side (weighted) bulgarian split squats
1 turkish get up/side

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