Home Gym

Strength. Week 7.
Strict press. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest as needed b/t sets.

Conditioning.
500m/400m Row.
20 Hspu.
500m/400m Row.
15 Hspu.
500m/400m Row.
10 Hspu. 500m/400m Row.
5 Hspu.
Sub Row with 400m Run or 1000m/800m Bike
Hspu: Scale as needed.

Home Workouts
Minimal & No equipment.
Strength/Skill
16sets (8min) On every 30sec 1 Split jerk.
Add load if possible.
If using DB/KB alternate arms each set.

Conditioning.
400m Run.
20 Hspu.
400m Run.
15 Hspu.
400m Run.
10 Hspu.
400m Run.
5 Hspu.
Sub Run with 500m/400m Row. 1000m/800m Bike
Hspu: Scale as needed.

No equipment.
Strength/Skill.
16 sets (8min) On every 30sec 1 Rucksack Split jerk.
Add load if possible.

Conditioning.
As above.