29/3 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup:
Ido Portal Squat routine, 10 reps of each movement

Then
3 Rounds of:
10 Scorpions
10 Airsquats
10 Scapular pushups

A: EMOM 12min
Min 1: 6-8 Seated Floor press with KB per arm
Min 2: 8-10 Bent Over Row per par arm
Min 3: 8-15 V-ups

B: Conditioning
Amrap 14min
20 HSPU/Box HSPU
20 Box Stepups 32/24kg
20 KB/DB swings 32/24kg
30 Plank pos- Shoulder taps
Warmup:
Ido Portal Squat routine, 10 reps of each movement

Then
3 Rounds of:
10 Scorpions
10 Airsquats
10 Scapular pushups

A: EMOM 12min
Min 1: 8-12 Staggered Stance Pushups, change hand pos. every round. 
Min 2: 8-10 Table Rows
Min 3: 8-15 V-ups

B: Conditioning
Amrap 14min
20 HSPU/Box HSPU
20 Box Stepups 32/24kg
20 Floor reach and jump*
30 Plank pos- Shoulder taps

*bend forward and touch the floor with both hands, quicly stand up and jump and reach overhead with both hands.