18/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup:
Dynamic warmup
1: half-kneeling ankle stretch
2: half-kneeling hip stretch
3: half-kneeling hamstring stretch
4: 3-way stretch – straight leg
5: hyper extend to pike/foot touch
6: adductor stretch+rotation
7: ankle roll
8: band pull apart – two movements
10-12 reps of each movement and side.
If you find a tight spot do a couple of extra reps in that area.

3-way stretch, a rubber band is preferd but a towel is a good substitute.
Change the banded movements to armcircles 10-15 reps forward and backwards

Conditioning
Min 1. Amrap DB/KB snatches, alt hand
Min 2. Amrap Line Facing Burpees
Min 3: Amrap DB/KB Box stepups
Min 4. Mountain Climbers
Warmup:
Dynamic Warmup
1: half-kneeling ankle stretch
2: half-kneeling hip stretch
3: half-kneeling hamstring stretch
4: 3-way stretch – straight leg
5: hyper extend to pike/foot touch
6: adductor stretch+rotation
7: ankle roll
8: band pull apart – two movements
10-12 reps of each movement and side.
If you find a tight spot do a couple of extra reps in that area.

3-way stretch, a rubber band is preferd but a towel is a good substitute.
Change the banded movements to armcircles 10-15 reps forward and backwards

Conditioning
Min 1. Amrap Odd object Clean
Min 2. Amrap Line Facing Burpees
Min 3: Amrap Box stepups with odd object 
Min 4. Mountain Climbers