Warm-up
1 minute couch stretch/side
50 high knees + 50 butt kicks
2x
30 sec wall sit with arms locked out overhead
8-10 perfect stretch to active pigeon stretch/leg
10 feet together/arms overhead squats
5 pushup to downward dog

Minimal Equipment 8am

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

Bodyweight 10am

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

Minimal Equipment WOD

A) 3 rounds for total time
Rest 3 minutes after each round.
Run 800m
14 burpees over db
12 (6/arm) single arm db overhead squats
10 goblet jumping lunges
*Modify to db front squats as needed

B) 5 minute EMOM:
12 weighted glute bridge thrusts

Bodyweight WOD

A) 3 rounds for total time
Rest 3 minutes after each round.
Run 800m
14 burpees
12 backpack overhead lunges
10 goblet jumping air squats

B) 5 minute EMOM:
12 weighted glute bridge thrusts