Warm-up

2 rounds
10/side side plank rotations
10 tuck ups
10 unweight alt. single leg RDLs
6/leg step downs
6 double pushups burpees

Minimal Equipment WOD @ 8am with Coach Lisa
https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09

Bodyweight WOD @ 10am with Coach Bodyweight
 https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09

Minimal Equipment WOD

A) 3 sets of
30 second forward leaning plank
30 second superman/arch hold
30 second rest

B) 5 rounds for time:
On one arm perform:
6 single db renegade row pushups
6 db burpee suitcase deadlifts
6 reps of 1 hang clean + 2 reverse lunges
50 lateral hops over db
Then on other arm perform:
6 single db renegade row pushups
6 db burpee suitcase deadlifts
6 reps of 1 hang clean + 2 reverse lunges
50 lateral hops over db
*25 minute time cap
*1 round counts as left arm db complex + 50 hops + right arm db complex + 50 hops
*See video on SFCF members page for demo of db complex

Bodyweight WOD

A) 9 minute ascending ladder:
2 down ups
2 hand release pushups
2 backpack/odd object squat cleans
4-4-4-6-6-6-8-8-8..etc etc

B) 3 rounds of:
10 bulgarian split squats right leg (weighted optional)
10 reps right leg of reverse lunge into russian step up
10 bulgarian split squats left leg (weighted optional)
10 reps left leg of reverse lunge into russian step up
15 backpack/odd object sumo RDLs
Rest as needed after each round