13/6 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
3Rounds of:
5 x 1 Inchworm to 2 pushups
10m Left arm Frontrack walk (KB/DB)
10 KB/DB swings
10m Right arm Frontrack walk (KB/DB)

Then
1 round of Ido Portal Squat routine

Conditioning
30s On, 30s off x 30 rounds
5 KB/DB swings
5 V-ups/Tuck-ups*
5 Squat Jumps

As many rounds as possible in 30s, then rest 30s, on the next 30s work continue where you left off. Keep doing this for 30 rounds. The Goal is to keep going as hard as possible each 30s.