17/4 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

Strength
A: EMOM 9min
Min 1: 6-8 Seated Floor press with KBs
Min 2: 8-10 Bent Over Row per par
Min 3: 8-15 V-ups

Conditioning
5 rounds of:
50 Air Squats
20 handstand pushups*

*scale to an level where you can do 6-8reps at the time as a minimum in the beginning

Scaling options:
Decreased range of motion
Box/chair handstand pushups
Handrelease Pushups
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

Strength
A: EMOM 9min
Min 1: 8-12 Staggered Stance Pushups, change hand pos. every round. 
Min 2: 8-10 Table Rows
Min 3: 8-15 V-ups

Conditioning
5 rounds of:
50 Air Squats
20 handstand pushups*

*scale to an level where you can do 6-8reps at the time as a minimum in the beginning
Scaling options:
Decreased range of motion
Box/chair handstand pushups
Handrelease Pushups