27/4 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: Dynamic Warmup complex 3-5 rounds

B: Amrap 3min
3 Inchworms
10 Squat jumps


Strength/Conditioning
EMOM 15
Min 1: 10-16 Lateral Stepover box
Min 2: 20 Hollow rocks
Min 3: 15 Ringrows/Table rows

Rest 3min

Amrap 7
2-4-6-8-10-12….*
DB/KB snatch (Alt. Hands)
*15 DU/SU after each set
Warmup
A: Dynamic Warmup complex 3-5 rounds

B: Amrap 3min
3 Inchworms
10 Squat jumps


Strength/Conditioning
EMOM 15
Min 1: 10-16 Lateral Stepover chair
Min 2: 20 Hollow rocks
Min 3: 15 Table Rows

Rest 3min

Amrap 7
2-4-6-8-10-12….*
Ground to overhead with Odd object, use 2 hands

*16 Mountain Climbers