19/3 CF Lund Home Adapted Workouts
Minimal EquipmentNo-Gear
Warmup
Amrap 6min
5m Ostrich walk
5m Spiderman walk
3/3 Rotational wallbridge
10 KB/DB swings


A: EMOM 9min
Min 1: 8/8 Bent over Row with KB/DB
Min 2: 30-40s Handstand Practice
Min 3: rest
Directly into
EMOM 9min
Min 1: 4-6 Reps Jefferson Curl
Min 2: 4/4 KB/DB Windmills
Min 3: Rest

B: Amrap 7min
30 DU
16 DB/KB snatches
Warmup
Amrap 6min
5m Ostrich walk
5m Spiderman walk
3/3 Rotational wallbridge
10 reach and jump (With fairly straight legs
touch your toes than reach for the ceiling and jump)




A: EMOM 16min
Min 1: Squat Rotations
Min 2: 30-40s Handstand Practice
Min 3: 4-6 Reps Jefferson Curl
Min 4: 4/4 Windmills (balance a book)


B: Amrap 7min
30 Wide mountain Climbers
16 Ground to overhead with bag