Warm-up

2 rounds of:
8 reps plank to bottom of squat (from plank on the hands, jump into the bottom of a squat and then back to a plank)
6/arm windmill
6 bear crawl in and outs
6/leg long lunges (keep back leg as straight as possible and let knee come over toe)

Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09

Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09

Minimal Equipment WOD

A) 10 x 90 seconds on 60 seconds off max reps alternating between:
1) Alt db devils press
2) Alt. pistols
3) Alt. turkish get ups
4) hand release pushup + 2 shoulder taps
5) 10m shuttle runs
*So you will do 2 rounds total of the 5 movements

B) 3 rounds for quality of:
12 wide stance weighted good mornings
8/side db renegade rows
12 weighted glute bridge thrusts (weight on hips, shoulders on elevated surface)

Bodyweight WOD

A) 2 rounds for time of:
30 backpack clean + jerks
Run 400m (Or sub 2 rounds of 50 high knees + 50 butt kicks)
45 backpack swings**
Run 400m
60 alt. backpack lunges (Hold backpack however desired)
Run 400m
*26 minute time cap
*See facebook video for explanation of setup for backpack swings. You can also you any other odd object that works. Modify to 45 backpack weighted good mornings if needed.

B) 3 rounds for quality of:
8 backpack tempo bent over rows
*tempo 3 seconds up, 3 second pause, 3 second descent
5 tempo pushups + 20-30 second forward leaning plank
*Tempo 3 seconds down, 3 seconds up, no pause at top or bottom
20-30 second hollow hold + 15-20 hollow rocks