20/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: Dynamic Mobility Complex
B: General Warmup
”Amrap 7”
10m ”Perfect Bear Crawl”
10m Crab walk
10 Alternating Cossack squats*
*increasing ROM as the body allows it.

Conditioning
EMOM x 6 rounds (30mins)
1. 20 Double arm KB/DB Thrusters
2. 15 CTB/Pullups/Table Rows
3. Amrap Burpees
4. Farmers Carry or bearhug hold, find something heavy to hold on to for 40s
5. 10 kipping HSPU*

*Scale option: Pike Pushup, Box HSPU, Strict Presses
Warmup
A: Dynamic Mobility Complex
B: General Warmup
”Amrap 7”
10m ”Perfect Bear Crawl”
10m Crab walk
10 Alternating Cossack squats*
*increasing ROM as the body allows it.

Conditioning
EMOM x 6 rounds (30mins)
1. 20 Double arm Odd object Thruster
2. 15 CTB/Pullups/Table Rows
3. Amrap Burpees
4. Farmers Carry or bearhug hold, find something heavy to hold on to for 40s
5. 10 kipping HSPU*

*Scale option: Pike Pushup, Box HSPU, Strict Presses