18/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: Dynamic Mobility Complex
B: General Warmup
3 Rounds of:
2 x 10m Waiters walk Left arm
3-5 perfect pushups*
2 x 10m waiters walk Right arm
10 Goblet squats
10 Scorpions

Conditioning
EMOM 24
Min 1: up to 20 KB Push-press
Min 2: up to 20 SDLHP
Min 3: 8-20 Burpees

*Pushpress alternate arm each round
Warmup
A: Dynamic Mobility Complex
B: General Warmup
3 Rounds of:
2 x 10m Waiters walk Left arm
3-5 perfect pushups*
2 x 10m waiters walk Right arm
10 Goblet squats w. bag or Bearhug squat
10 Scorpions

Conditioning
EMOM 24
Min 1: up to 20 Push-press, ywo handed with odd object
Min 2: up to 20 SDLHP, odd object with and handle or Rucksack swings
Min 3: 8-20 Burpees