20/3 CF lund Home Adapted Workouts
Minimal EquipmentNo Gear
Warmup
5min of Movement Warmup Complex


Amrap 6
2-4-6-8-10…
V-ups
DB/KB thruster (goblet hold)

Rest 2 min

Amrap 6
2-4-6-8-10…
DB/KB Over head lunges
DB/KB facing Burpees

Rest 2 min

Amrap 6
20 SDLHP
10 HSPU or Box HSPU

Warmup
5min of Movement Warmup Complex

Amrap 6
2-4-6-8-10…
V-ups
Squat and jump Complex
1 Rep = 2 Airsquats + 1 Jump squat

Rest 2 min

Amrap 6
2-4-6-8-10…
Odd object Lunges
Odd object facing Burpees

Rest 2 min

Amrap 6
15 1m Broad jumps
10 HSPU or Box HSPU