Zoom Class + Limited/No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.

10 Prisoner Good mornings.

20 Glute bridge march.

Midline strength.
A. 3 sets.
A1. 30sec Hollow rocks (Scale as needed).
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Toes to object (DB/KB/Odd object).
https://youtu.be/DP5J9kkk-ao
Rest 60sec.
A3. 10-20 Weighted Plank pull through (DB/KB/Odd object).
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning.
12min Amrap (From Russia with love).
10/arm Single arm Russian swings (DB/KB/Odd object).
https://youtu.be/kneGICiz30g
20 Russian twists (L+R 1 rep).
https://youtu.be/NmzEBlYTR0s
10/arm Single arm Bent over row (DB/KB/Odd object).
https://youtu.be/ma__uqUlYmE
20 Alt Russian step ups.
https://youtu.be/4yGlgPv-UiU

Home Gyms 8/12/20 Programming

Midline strength.
A. 3 sets.
A1. 45sec Straddle hollow rocks.
https://youtu.be/1wxarE8ZKM0
Rest 60sec.

A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/xX9Hzi7Onnw
Rest 60sec.

A3. 10-20 Weighted plank pull through.
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning (CF Open style).
18min Amrap.
5 Power clean.
15 Chest to bar (Pull up. Scale as needed).
30 Box step up 24″/20″.
RX 65/45kg.
Scale 50/35kg.