Warm-up

2x
10 bear crawls steps forward + 10 backward
10 alt perfect stretch w/ knee extension
10 single leg glute bridges/leg
10 bent over rows + 5 tempo strict presses

Minimal Equipment 8am

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

Bodyweight 10am

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

Minimal Equipment @ 4pm

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

Minimal Equipment WOD

A) For time:
50 handstand shoulder taps
40 burpees
30 db snatches
20 goblet reverse lunges
10 alt. db burpee clusters
20 goblet reverse lunges
30 db snatches
40 burpees
50 handstand shoulder taps
*20 minute time cap

B) 3-4 sets for quality:
5 tempo goblet squat (5050)
10 weighted wide stance good mornings
30 second arch hold

Bodyweight WOD

A) 3 rounds for time:
25 burpees
Run 400m
50 prisoner air squats
*20 minute time cap

B) 3-4 sets for quality:
10 tempo odd object deadlifts (3 second descent)
30 second arch hold
10 single leg elevated glute bridges/leg

Functional Bodybuilding @ 7am

Warm-up:
2 Sets
6 Inch Worm to Perfect Stretch
8 Yoga Push-ups
10/side Clamshell Side Planks

A1) Glute Bridge DB/KB Floor Press: 10-12 Reps/Arm
A2) Cross-body RDL: 10-12 Reps/arm; Rest 90sec x 3 sets

B1) Offset Push-ups: 8-10/arm
B2) DB/KB Chainsaw Rows: 8-10/arm; Rest 90sec x 3 sets

C) 3 Sets for Quality:
20 Goblet Kneeling to Standing
20sec 90 Degree Goblet Squat Hold
20 Hollow Rocks