12/6 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
200m easy jogg

2 rounds of
1) 5 reps of slow Jefferson curl
2) Scapular pushups 10-15 good reps

2 rounds of
10 reps per side of T-spine opener quadrupled
10 Airsquats

Conditioning
8 Rounds for time
10 DB/KB/Rucksack Cleans
10 V-ups
8 Table Rows
200m odd object carry*

*Pick something odd and heavy