| Minimal Equipment | No-Gear |
| Warmup: Amrap 6min 5m walking lunges 2 x 5m lateral walk (use band if you have one) 10 Scapula pushups 2/2 Windmills A:Strength Tempo Goblet Squat x 8 reps x 6 set 3s down, 2 s paus in the bottom, Explode up, 0s rest at the top in each rep. B: ”DB/KB Airforce 20 Goblet Thruster 20 SDLHP 30 Pushjerks (15 reps left, 15 Reps Right) 20 Single arm Overhead squats* 20 Goblet squat EMOM 4 burpees, start with burpees * If you have the mobility, otherwise change to Overhead reverse lunges, 15 reps left arm + 15 reps right arm | Warmup: Amrap 6min 5m walking lunges 2 x 5m lateral walk (use band if you have one) 10 Scapula pushups 10 Flutter kicks A:Strength Tempo Squat with odd object x 8 reps x 6 set 3s down, 2 s paus in the bottom, Explode up, 0s rest at the top in each rep. B: ”Airforce at Home” 30 Jumpings squats 20 SDLHP with odd object 30 Pike HSPU 30 Overhead squats with a broom stick 20 Odd object squats EMOM 4 burpees, start with burpees |
