4/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: dynamic warmup

B: Blood flow
Amrap 6min
5 Inchworms
10 Airsquats
10 KB swings

Conditioning
EMOM 10
10 G2OH w DB/KB (use both hands
10 Boxjump over*

Rest 2min

EMOM 8
20 Airsquats, remaining time each minute perform max rep DU/SU**

*No box, do 1m broadjumps instead
** sub, mountain climbers
Warmup
A: dynamic warmup

B: Blood flow
Amrap 6min
5 Inchworms
10 Airsquats
10 ruck sack swings or Goodmornings

Conditioning
EMOM 10
10 G2OH w Odd object (2 handed)
10 Boxjump over*

Rest 2min

EMOM 8
20 Airsquats, remaining time each minute perform max rep DU/SU**

*No box, do 1m broadjumps instead
** sub, mountain climbers