6/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
5min Dynamic warmup

2 rounds of:
10 Scapula pushups
10 reps T-spine opener quadrupled on each side

2 rounds of:
20 grasshoppers
10 KB swings/Ruck sack swings

Strength
A: EMOM 16min
Min 1: 10-14 Pistols
Min 2: 30s Handstand Hold or Pike HSPU holds
Min 3: 5 Strict CTB or Table rows
Min 4: 40s of V-ups

Conditioning
21-15-9
Lunges w. Weight (each leg)
Dips

TC: 8min

Dips can be done with either a set of rings, between to kitchen chairs or old fashioned benchdips