7/4 – 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)

Then
1 round of Ido Portal Squat routine

Conditioning
30s On, 30s off x 30 rounds
5 KB/DB swings
5 V-ups/Tuck-ups*
5 Squat Jumps

As many rounds as possible in 30s, then rest 30s, on the next 30s work continue where you left off. Keep doing this for 30 rounds. The Goal is to keep going as hard as possible each 30s.

If you have a pullup bar, Toes To Baar is a good substitute
Warmup
3Rounds of:
5 x 1 Inchworm to 2 pushups
10 Good mornings
10 Reverse Lunges
4/4 Bird Dog

Then
1 round of Ido Portal Squat routine

Conditioning
30s On, 30s off x 30 rounds
10 Side shuffles
5 V-ups/Tuck-ups
5 Squat Jumps

As many rounds as possible in 30s, then rest 30s, on the next 30s work continue where you left off. Keep doing this for 30 rounds. The Goal is to keep going as hard as possible each 30s.

If you have a pullup bar, Toes To Baar is a good substitute