22/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
3 Rounds of:
10m perfect Bearcrawl
10m lunges
10 Easy Pushups
10m Horsestance walk

Strength/Skill
EMOM 8
Min 1: shrimp squat 4-6 reps per leg
Min 2: HS Hold 10-20s*

HS Hold Progression:
Free standing
Wall assisted
Wallclimb to hs hold or half way.
Pike Hold

Conditioning
5 rounds of:
15 inverted burpees
20 Reverse Lunges
25 Situps
(Inverted burpee: Starting supine, kip (or sit­up and roll) to standing, kick­up to handstand, the handstand can be freestanding or against the wall, or just a small attempt.)