5/5 CF Lund Home Adapted Workouts
Minimal EquipmentNo-Gear
Warmup
40 jumping Jacks
then:
2 Rounds of
8 Slow airsquats with 2s paus in the bottom
10 Scapula pushups
2 Rounds of:
8 Pike HSPU
20 Russian Twists

2 Rounds of:
10 Good mornings
4-6 Table rows

then:
40 Jumping Jacks

Conditioning

Tommy Mac at Home
2 Rounds for time
12 Burpees
20 Single Arm Thruster
12 Burpees
20 DB/KB Snatches
12 Burpees
20 DB/KB Push Jerks
12 Burpees
20 DB/KB Hang Squat Cleans
12 Burpees
20 Single arm Overhead Squats or Single Arm frontsquats
Warmup
40 jumping Jacks
then:
2 Rounds of
8 Slow airsquats with 2s paus in the bottom
10 Scapula pushups
2 Rounds of:
8 Pike HSPU
20 Russian Twists

2 Rounds of:
10 Good mornings
4-6 Table rows

then:
40 Jumping Jacks


Conditioning

2 Rounds for time
12 Burpees
15 HSPU
12 Burpees
20 Rucksack swings
12 Burpees
25 Clapping Pushups
12 Burpees
30 Jumping Airsquats
12 Burpees
40 Broom stick Overhead squats