21/3 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
Amrap 4
8 x 5m sprints
2 Table top rotations per side
4 Inchworms

EMOM 20
Min 1: Bent over rows with KB alternate arm every 5 reps
Min 2: KB/DB Tater
Min 3: 10 Sprint in place + 1 burpee
Min 4: 5 Pushups + 20 Mountain Climbers
Min 5: Situps
Warmup
Amrap 4
8 x 5m sprints
2 Table top rotations per side
4 Inchworms

EMOM 20
Min 1: Bent over rows with Rucksack
Min 2: Ruck sack squat clean
Min 3: 10 Sprint in place + 1 burpee
Min 4: 5 Pushups + 20 Mountain Climbers
Min 5: Situps