14/4 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
4 Rounds of
300m run
20 KB/DB Swings
12 Hand release Pushups

Then:

15 – 12 – 9
V-Ups/Tuck-ups
Box HSPU
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
10-15 Good mornings

Conditioning
50 squats
25 pushups
50 One-legged squats*
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
*progression

Then:

15 – 12 – 9
V-Ups/Tuck-ups
Box HSPU