Warm-up
2 rounds of:
25 skaters + 25 high knees + 25 butt kicks (2nd round do 15 reps of each)
1/side db/odd object turkish get up
10 db/odd object romanian deadlifts
5/side leg swing into reverse lunge
10 bent over flies with light objects
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) 8 minute ascending ladder:
2 alternating db hang split snatch
2 down-ups
Then 4-4-6-6-8-8..etc etc
Rest 3 minutes
B) 8 minute ascending ladder:
2 10m shuttle runs*
2 alternating db devils press
Then 4-4-6-6-8-8..etc etc
*If not enough room for shuttle runs, sub 5m bear crawls. First rep is forward bear crawl 5m, second rep is backward bear crawl 5m.
C) 3 rounds for quality of:
20 windshield wipers
8-10/side controlled step downs
5/side db halo + goblet cossack squat
Bodyweight WOD
A) 3 rounds for time of:
Run 400m*
8 burpee broad jump + bear crawl back*
16 backpack clusters
*If unable to run sub, 2 minutes of jump rope, or sub 55 jumping jacks + 55 high knees + 55 butt kicks
*See SFCF members FB page for video demo of burpee broad jump + bear crawl back
*A cluster is a squat clean into a thruster
B) For quality:
Accumulate 50 backpack/odd object bent over rows with pause at top of each rep
Rest 1-2 minutes
Accumulate 50 single leg elevated glute bridges on right leg
Rest 1-2 minutes
Accumulate 50 single leg elevate glute bridges on left leg
