Warm-up
2 rounds of:
10 shoulder presses in wall-sit
8 reps/ side Perfect stretch to active pigeon
12 jumping lunges
10 knees to bottom of squat
5 dive bomb pushups + 10 ankle taps

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

Run 800m*
10 alternating forward + reverse db/kb goblet lunges
20 burpees
30 jumping air squats
Run 400m
20 alternating forward reverse goblet lunges
30 burpees
40 jumping air squats
Run 200m
30 alternating forward reverse goblet lunges
40 burpees
50 jumping air squats
*28 minute time cap

*See video on SFCF members Facebook page for demo of forward/reverse goblet lunges. Note that 1 rep is 1 forward lunge + 1 reverse lunge.

*Options to modify runs:
800m= 3.5-4 minutes of jump roping/cardio
or 2 rounds of 55 jumping jacks-55 high knees-55 butt kicks
400m= 2 minutes of jump roping/cardio
or 1 round of 55 jumping jacks-55 high knees-55 butt kicks
200m= 1 minute of jump roping/ cardio
or 55 jumping jacks

Bodyweight WOD

A) 15 minute alternating EMOM
1) 6-8 pushups with odd object tap + 6-8 plank tuck jumps
2) 10 stationary (odd object) goblet lunges right leg + 10-14 skaters
3) 10 stationary goblet lunges left leg + 10-14 lateral hops over odd object
*See video on SFCF members Facebook page for demo of pushups with taps and plank tuck jumps and stationary lunges

B) 75 weighted wide stance good mornings in as few sets as possible

Accessory Ab Work

2 rounds of:
Right side 8-10 side plank hip raises+ 8-10 side plank leg raises + 8-10 side plank rotations
Rest 30 seconds
10 hollow ups + 10 hollow rocks + 10 second hollow hold
Rest 30 seconds
Left side 8-10 side plank hip raises + 8-10 side plank leg raises + 8-10 side plank rotations
Rest as needed
*See video on SFCF members facebook page for demo of all these movements