24/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: 4 rounds of Movement Warmup Complex

B: 2 rounds of:
10 Box stepups
10 SDLHP

2 rounds of:
4-6 Jefferson Curl
10 Scorpions

Conditioning
21 KB/DB Swings
75 Airsquats
21 HSPU
15 KB/DB swings
50 Airsquats
15 HSPU
9 KB/DB swings

Warmup
A: 4 rounds of Movement Warmup Complex

B: 2 rounds of:
10 Box stepups
10 SDLHP (use bag or canister)

2 rounds of:
4-6 Jefferson Curl
10 Scorpions

Conditioning
21 Rucksack Swings*
75 Airsquats
21 HSPU
15 Rucksack Swings
50 Airsquats
15 HSPU
9 Rucksack Swings

*just make sure the handle of the bag is sturdy enough to handle the load.