13/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
40 jumping Jacks
then:
2 Rounds of
8 Slow airsquats with 2s paus in the bottom
10 Scapula pushups
2 Rounds of:
8 Pike HSPU
20 Russian Twists

2 Rounds of:
10 Good mornings
4-6 Table rows

Strength/Conditioning

E2M x 5
5/5 Split Squats w. Odd object, tempo: 3020)
10 Clapping Pushups

E2M x 5
10 Goblet step-ups
10 V-ups

E2M x 5
5/5 DB/KB Clean and jerk
8 – 12 Ring Dips/Bench Dips
Warmup
40 jumping Jacks
then:
2 Rounds of
8 Slow airsquats with 2s paus in the bottom
10 Scapula pushups
2 Rounds of:
8 Pike HSPU
20 Russian Twists

2 Rounds of:
10 Good mornings
4-6 Table rows

Strength/Conditioning

E2M x 5
5/5 Split Squats w. Odd object, tempo: 3020)
10 Clapping Pushups

E2M x 5
10 Goblet step-ups
10 V-ups

E2M x 5
10 Ground to overhead with an odd object
8 – 12 Ring Dips/Bench Dips