Home Gym

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

Conditioning.
12min Amrap.
10 Pull up.
*5-8 Strict Ring dip.
10 Toes to bar.
5-8 Shspu.
*Sub Hand release push up or Deficit push up.

Home Workouts.
Minimal & No equipment.

Minimal equipment.
Strength
4 sets. 10-12/arm Single arm Floor press.
Into 10-15 Hand release push up.
Rest 2min b/t sets.

Conditioning.
10min Amrap.
*10 Thrusters.
30 Double unders/Single unders/Lateral line hops.
*10 Deadlift.
30 Double unders/Single unders/Lateral line hops.
*BB 42.5/30kg. Sub BB with DB/KB.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.

No equipment.
Strength.
4 sets 20-30sec Handstand hold.
Rest 20sec
60sec Amrap Hspu (Strict or Kipping).
Rest as needed b/t sets.

10min Amrap.
10 Rucksack Thrusters.
30 Double unders/Single unders/Lateral line hops.
10 Rucksack Deadlift.
30 Double unders/Single unders/Lateral line hops.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.