10/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: General Dynamic Warmup

B: 3 rounds of:
15 Jumping jacks
12 Prison reverse lunges

Conditioning
4 Rounds for time
10 Strict HSPU*
20 Single Arm KB/DB Pushpress
20 V-ups
30 Suitcase Deadlift
30 Table Rows

*Scale by adjusting Range Of Motion or if you either aren´t ready for HSPU against the wall or do not have access to a wall suitable for HSPU, pike HSPU from a box/chair is real good substitute
Warmup
A: General Dynamic Warmup

B: 3 rounds of:
15 Jumping jacks
12 Prison reverse lunges

Conditioning
4 Rounds for time
10 Strict HSPU*
20 Pushpress with Odd object
20 V-ups
30 Suitcase Deadlift with odd object
30 Table Rows

*Scale by adjusting Range Of Motion or if you either aren´t ready for HSPU against the wall or do not have access to a wall suitable for HSPU, pike HSPU from a box/chair is real good substitute