Warm-up
12-10-8-6-4-2
cossack squats
lateral raises holding light objects
jump switch to perfect stretch
plank jacks
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) Single DB Linda
10-9-8-7-6-5-4-3-2-1
suitcase deadlifts per side
single arm db squat cleans per side
single arm db floor press per side
B) For quality:
30-20-10
weighted glute bridge thrusts (shoulders on elevate surface, weight on hips)
situps with hands interlocked behind neck
Bodyweight WOD
A) 12 minute alternating EMOM:
1) wall-sit
2) max alternating pistols or weighted step ups
3) handstand hold
4) max Z press with weighted backpack or odd object
*Try to do static holds for entire minute
B) 6 minute ascending ladder
1 plank to pushup
1 plank to squat
1 tuck jump
*Add 1 rep each round to each movement
*For plank to pushup, start in elbow plank and finish in plank on hands. Try to place hands where elbows are when coming up. Alternate leading hand on each rep.
*For plank to squat, start in a plank on your hands, then jump to the bottom of an air squat with your hands off the ground; for next rep jump back into a plank to start.
