Warm-up

2 rounds of:
10 bird dogs + 20 bear crawl shoulder taps
10 scorpions
10 prisoner kang squats
20 second glute bridge hold
10 arm circles forward/10 arm circles backward
5 yoga pushups

Minimal Equipment WOD

Every 3 minutes for 36 minutes alternate between:
(for 4 rounds of each complex)
1) 25-30 russian kb swings + 15-20 weighted glute bridge thrusts
2) Right arm: 10 renegade rows + 10 single arm db power cleans.
Then left arm: 10 renegade rows + 10 single arm db power cleans
3) 20 jumping goblet lunges + 10-12 right leg step ups + 10-12 left leg step ups
*Adjust reps up or down as needed to get 60-90 seconds of rest.

Bodyweight WOD

A) 2 minutes on 90 secs off of:
4 navy seal pushup burpees*
10 backpack back squats
12 situps
In remaining time max reps of 2 side shuffles plus lateral touch
Workout ends when you complete 120 reps of 2 side shuffles plus lateral touch
*8 round cap
*See SFCF members facebook page for demo of navy seal pushup burpee

B) 30 second plank with left arm raised
Rest 30 seconds
30 second plank with right arm raised
Rest 30 seconds
30 second plank with left leg raised
Rest 30 seconds
30 second plank with right leg raised
Rest 30 seconds
1 minute plank hold