Warm-up

1 minute couch stretch per side
30 second pigeon stretch per side
20 reps of 2 side shuffle plus lateral hand touch
20 PVC pipe/broomstick/jumprope pass throughs
20 feet together/knee together squats. Every rep pull the arms to lockout overhead
20 prisoner good mornings
20 ankle taps

Minimal Equipment 8am

https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09

Bodyweight 10am

https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09

Minimal Equipment WOD @ 4pm

https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09

Minimal Equipment WOD

24 minute AMRAP:
With right arm only perform
5 db burpee suitcase deadlifts
10 farmers carry reverse lunges
5 hang squat snatches
Then with left arm only perform
5 db burpee suitcase deadlifts
10 farmers carry reverse lunges
5 hang squat snatches
Then 20 unweighted russian step ups alternating

Bodyweight WOD

10 rounds for time of:
20 double unders
16 backpack front squats
12 backpack push press
8 burpees
*25 minute AMRAP
*sub 30 lateral line hops or single unders
*If using a heavy backpack or heavier db, do 8 air squats + 8 front squats each round