30/3 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup:
3Rounds of:
5 x 1 Inchworm to 2 pushups
10m Left arm Frontrack walk (KB/DB)
10 KB/DB swings
10m Right arm Frontrack walk (KB/DB)

Conditioning
5Rounds of
90s Amrap
10 Squat Jumps
20 Mountain Climbers

30s rest
90s Amrap
12 DB/KB Snatches, Alt.
20 DU/SU or 16 Jumping Jacks

30s rest
Warmup:
3Rounds of:
5 x 1 Inchworm to 2 pushups
10 Good mornings
10 Reverse Lunges
4/4 Bird Dog

Conditioning
5Rounds of
90s Amrap
10 Squat Jumps
20 Mountain Climbers

30s rest
90s Amrap
12 Rucksack Swings
16 Jumping Jacks

30s rest