17/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
2 Rounds of:
10 Scapula pushups
10 Hanging knee raises

2 rounds of:
4 Jefferson Curl
10 Prone stick presses

2 rounds of:
4/4 KB/DB windmills
20 Grasshoppers

Conditioning

50 ring dips
Run 400 meters
50 pushups
Run 400 meters
50 handstand pushups
Run 400 meters

*Ringdips substitute = Chair dips, either between two chairs or benchdips against a chair, sofa och bench