18/6 CF Lund Home WOD
Minimal Equipment / No-Gear
Warmup

3Rounds of:
5 x 1 Inchworm to 2 pushups
10 Good mornings
10 Reverse Lunges
4/4 Bird Dog

Then
1 round of Ido Portal Squat routine


Strength
E3M x 4
1) 3-6 HSPU, go for higher range of motion than usual
2) Supinated Ring Row or supinated table rows, 8-12 reps
3) Band pull aparts 10-20 reps

Conditioning
Four rounds for time of:
Run 400 meters
20 KB/DB/ Odd object swing, heavy
20 V-ups
20 HR Pushups
10 V-ups