15/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
2 rounds of:
30 jumping jacks
4/4 Birddogs

2 rounds of:
10 Scapula pushups
15 Good mornings

6 Rounds for time
25 Pull-ups/Table Rows
18 Lunges with weight
25 Pushups
18 Lunges with weight

This is a massive workout, so adjust accordingly.
If youre not used to this volume of Pull-ups or Table row scale down the reps a bit to get a better flow of the Workout.