Home Gym

Strength. Week 4.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
Rest as needed b/t sets.
B. Front squat. 5 @ 70%. 5 @ 75%. 5 @ 80%. 5 @ 85%.
Rest 2-3min b/t sets.

Conditioning. (Quality focus)
8min Amrap.
2,4,6,8,10
Single arm Alt Devils press (No push up) 22.5/15kg.
Alt Pistols (Scale as needed).
After round of 10. Restart at 2 and work back up.

Home Workouts
Minimal & No equipment

Warm up.
3 sets.
5 Kang squat.
10/leg SL hip thrust.
60sec Bird dog.

Minimal equipment.
Strength. Final week.
3 sets.
A1. 30sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Front rack or Goblet squat @ Tempo 20X0.
Rest 2-3min.

Conditioning.
2 sets.
6 sets 20sec work/10sec rest.
Wall ball (Sub Jumping Air squat).
Rest 60sec.
4 sets 40sec work/10sec rest. Single arm Hang clean & split jerk.
Rest 60sec.

No equipment.
Strength. Final week.
3 sets.
A1. 30sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Air squat @ Tempo 3010.
Rest 2-3min.

Conditioning.
2 sets.
6 sets 20sec work/10sec rest.
Jumping Air squat.
Rest 60sec.
4 sets 40sec work/10sec rest.
Rucksack Hang clean & split jerk (Alt legs each rep).
Rest 60sec.