Zoom Class + Limited/No equipment Programming.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.
https://youtu.be/Md1v31-9L2U
10 Prisoner Good mornings.
https://youtu.be/yMlI0jq3tWg
10 Sumo squats.
https://youtu.be/VGOUhhhX-BU

Conditioning.
25min Amrap.
40 Box step overs (Use chair, steps if no box).
20 Hollow rocks.
https://youtu.be/p7j02V1fIzU
40 Air squat.
20 Straight leg sit up.
https://youtu.be/P2-ZuSIFcW8
20/arm Single arm Sumo Deadlift.
https://youtu.be/1XyV5eNL1z0

Home Gyms.

Gymnastics midline strength.
A. 3 sets.
A1. 30sec Hollow rocks.
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/MGpuMCgaroo
Rest 60sec.
A3. 20sec/side Side Arch up.
https://youtu.be/anBcX3BzFGA
Rest as needed.

Conditioning.
Either Run 5km or Row 5km or Bike 10km.