Warm-up

30 seconds high knees
30 seconds butt kicks
30 seconds 2 side shuffles w/lateral touch
2x
10 steps forward + 10 steps backward tabletop bear crawl
15 tabletop bear crawl shoulder taps
10 prisoner kang squats
10 sumo RDLs

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

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

Minimal Equipment WOD

A) 24 minute alternating EMOM:
1) Left: 6 goblet bulgarian split squats + 8-10 (unweighted) jumping bulgarian split squats
2) Right: 6 goblet bulgarian split squats + 8-10 (unweighted) jumping bulgarian split squats
3) Left: 1 quarter turkish get up + 5 strict press (in seated position) + 1 turkish get up
4) Right: 1 quarter turkish get up + 5 strict press + 1 turkish get up
5) Left: 8 split stance deadlifts + 8 split stance bent over rows
6) Right: 8 split stance deadlifts + 8 split stance bent over rows
*See video on SFCF members FB page for demo of each of these minutes

B) 120 sit-ups.
* Every 20 reps stop and complete 20 controlled rotational mountain climbers

Bodyweight WOD

A) 3 rounds for time of:
25 goblet squats
200m run
20 tuck jumps
200m run

3-5 minute rest

B) 50-40-30-20-10
plank shoulder taps
mountain climbers
*After every round complete 12 backpack Z press
*Fight to keep shoulder directly over hands during mountain climbers and shoulder taps. It will burn!

Functional Bodybuilding @7am

Warm-up:
2 sets
10 Bird Dogs/side
10 Bridge-ups
10 Geofferson Curls
5 Plank Walk-outs + 5 Plank to Down Dog

A1) Elevator Suitcase Deadlift: 8-10/side
A2) Half-Kneeling Arnold Press: 8-10/side; Rest 90sec x 3 Sets

B1) Cross-body Geofferson Curls: 5-7 Reps/arm (3sec Down/Up)
B2) Omni Grip Push-ups: 5 Narrow, 5 Medium, 5 Wide; Rest 90sec x 3 sets

C) 3 Sets for Quality
10-12 Towel Curls
10-12 Skull Crushers
10-12 Pull-Over Sit-ups