2/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-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