20/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear

Warmup
EMOM 9

Min 1: 10 Reverse lunges + 10 grasshoppers
Min 2: :”perfect bearcrawl”
Min 3: 3 pushups+ 2 inchworms
each minute is an amrap, just take a short break in the end of each minute that is long enough for you to start the next movement on time.



Conditioning
EMOM 15min
10-15 Plate/DB bridge Benchpress*
10-15 Ground to overhead with plate/DB*

1min rest

3min Amrap
20 Plate/DB curls*
5 Line Facing burpees

*Hold the DB/KB with 2 hands

Warmup
EMOM 9

Min 1: 10 Reverse lunges + 10 grasshoppers
Min 2: :”perfect bearcrawl”
Min 3: 3 pushups+ 2 inchworms
each minute is an amrap, just take a short break in the end of each minute that is long enough for you to start the next movement on time.



Conditioning
EMOM 15min
10-15 odd object bridge Benchpress
10-15 Ground to overhead with odd object

1min rest

3min Amrap
20 Odd Object curls
5 Line Facing burpees