Warm-up

2 rounds of :

10 plank to bottom of squat
10 bootstrapper squats
10 steps forward duck walk/10 steps backward duck walk
5 inchworm to pushup
10 happy stars

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

20 minute AMRAP
30 air squats
1 turkish get up + press/side**
20 goblet knees to standing
1 turkish get up + press/side
10 pistols
1 turkish get up + press/side

*On round 1 do 1 turkish get up + 1 press/side. On round 2 of the workout do 1 turkish get up + 2 press/side. Round 3, 1 turkish get up + 3 presses/side, etc etc. See video on SFCF members facebook page for demo of this movement and demo of goblet knees to standing.

Bodyweight WOD

14 minute AMRAP
10 burpees
12 alternating curtsy lunges
14 backpack swings
*See video on SFCF members facebook page for demo of curtsy lunges.
*Search “backpack swings” on SFCF members page for past video of how to set up and do these. If needed sub backpack good mornings

Ab accessory work

Every 3 minutes for 4 rounds complete:
10-12 bear crawl in + outs
10-12 tabletop bear crawl shoulder taps
10-12 windshield wipers
10-12 leg lifts + hip thrusts
*See video on SFCF members facebook page for demo of ab complex