Home Gym

Strength Upper body Week 1.
3 sets
A1. 5 Bench press.
Rest 60sec.
A2. 60sec Amrap Shspu.
Rest 60sec.
A3. 50′ Handstand walk (Scale: 30 Back to wall Shoulder taps). Rest 2-3min.

Conditioning.
19min Broken Amrap. 3min work/60sec rest. Start where you finish.
19 Cal row/bike (300m Run).
19 Wall ball.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Thread the needle to T-spine rotation.
5 Plank to down dog.
10 Tuck jumps.

3 sets.
1. 30sec Amrap Hspu (Strict or kipping).
Rest 60sec.
2. 30sec Amrap Hand release push up.
Rest 60sec.
3. 20-30 Shoulder taps (Back against wall).
Rest as needed.

Conditioning.
15min Amrap.
300m Run.
*20 Alt DB/KB Snatch (If using Barbell: 42.5/30kg)
*No equipment use Weighted Rucksack.