Home Gym.

Strength. Week 5.
Strict press. 6 @ 70%. 6 @ 80%. 3 @ 90%. 2 @ 95%.
Rest as needed b/t sets.

Conditioning.
Gymnastics under fatigue. Decide a rep scheme that’s challenging but doable for you.
15min omem.
1. 30sec Cal Row/Bike (25′ Shuttle runs).
2. 30sec Hspu (Strict or Kipping).
3. 5-15 Chest to bar/Pull up.

Finisher.
3 sets 10-15 Barbell bicep curls.
Rest 60-90sec.

Home Workouts + Zoom Classes.
Minimal & No equipment

Warm up.
3 sets
8 Alt reverse lunge w/t Overhead reach.
10/leg Single glute bridge.
30sec/arm Weighted overhead hold.

Zoom Classes + Minimal equipment.
Conditioning.
4 sets.
4min Amrap.
10 Alt Reverse lunge (Suitcase hold Right arm). Hold DB/KB/Odd object.
8 Russian swing.
10 Alt Reverse lunge (Suitcase hold Left arm).
4 Alt Devils press (No push up).
Rest 2min b/t sets.
Start where you finish.

No equipment.
Same format.
Weighted Rucksack/Odd object for Reverse lunge & Russian swings.
Sub Burpee broad jump for Devils press.