10/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: Mobility – hip opener
1min couchstretch per side
1min pigeon pose per side
1min straddle stretch

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
10 KB/DB swings

Conditioning
AMRAP in 12 minutes
6 Pull-Ups
10 Burpees
14 DB/KB snatches
25 Double-Unders

At home substitutes:
Pullups = Table Rows
Double Unders = Mountain Climbers
Warmup
A: Mobility – hip opener
1min couchstretch per side
1min pigeon pose per side
1min straddle stretch

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
6/6 Staggered Stance Goodmornings

Conditioning
AMRAP in 12 minutes
6 Pull-Ups
10 Burpees
14 Two Handed Ground to overhead with rucksack
25 Double-Unders

At home substitutes:
Pullups = Table Rows
Double Unders = Mountain Climbers