Warm-up

2 rounds of:
30 jumping jacks
5/leg single leg RDLs holding db or object
8 alternating step outs to perfect stretch
10 squat jacks
8 bridge ups

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) 15 minute AMRAP:
15 left arm db power clean and jerks
40 mountain climbers
15 right arm db clean and jerks
40 double unders (sub lateral hops)

B) 3-4 rounds for quality:
10/arm gorilla rows
10/leg single leg glute bridge thrusts (can be weighted)
20 russian twists

Bodyweight WOD

A) For time:
10-9-8-7-6-5-4-3-2-1
burpees over backpack
backpack squat clean + front squat

Rest 3 minutes

B) For quality:
1-2-3-4-5-6-7-8-9-10
weighted good morning (weight on back of shoulders)
single leg glute bridge thrusts/leg (shoulders on elevated surface)
*After odd rounds perform 30 second wall-sit with arms locked out overhead

C ) 8×20 secs on 10 secs off alternating between:
1) seated leg lifts over object
2) hollow hold