11/6 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
2 Rounds of:
10 Scapula pushups
10 situps

2 rounds of:
4 Jefferson Curl with object
10 Prone stick presses

2 rounds of:
4/4 windmills
200m run

Conditioning
E5M x 4
30 SDLHP
30 Medball frontsquats/Gobletsquat
Amrap Run remaining time