Warm-up
2x
10 plank tuck jumps
10 scap pushups
10 cossack squats
10 PVC pipe/broomstick/jumprope pass throughs + 10 OH squats

Minimal Equipment WOD

A) 3 rounds of:
15/side gorilla rows
5 pushups + 5 diamond pushups + 5 wide pushups
15/side db glute bridge floor press
Then
3 rounds of:
5/side goblet shrimp squats*
10/side weighted step ups **
30 second goblet wall sit
*Search “shrimp squats” on SFCF members FB page to see demo of this movement and modified variations. Can also modify to unweighted squats.
*Keep same foot on box for all 10 step ups on one leg, before switching. Try to only push off leg that is on the box.

B) 3 rounds for time of:
50 mountain climbers
25 1 1/4 air squats
10 down up tuck jumps
*10 minute time cap

Bodyweight WOD

A) 3 rounds of:
20 backpack bent over rows
5 pushups + 5 diamond pushups + 5 wide pushups
20 backpack floor press
Then
3 rounds of:
5/side goblet shrimp squats*
10/side weighted step ups **
30 second goblet wall sit
*Search “shrimp squats” on SFCF members FB page to see demo of this movement and modified variations. Can also modify to unweighted squats.
*Keep same foot on box for all 10 step ups on one leg, before switching. Try to only push off leg that is on the box.

B) For time:
50 rotational mountain climbers
10 down up tuck jumps
40 rotational mountain climbers
10 down up tuck jumps
30 rotational mountain climbers
10 down up tuck jumps
20 rotational mountain climbers
10 down up tuck jumps
10 rotational mountain climbers
10 down up tuck jumps
*10 minute time cap