Home Gym

Conditioning.
A. 6min Amrap.
10 Ground to overhead 35/25kg.
30 Double unders/Single unders.
Rest 3min.
B. 6min Amrap.
5 Handstand push up (Scale as needed).
10 Deadlift 60/40kg.
15 Box jump 24/20.
Rest 3min.
C. 6min Amrap.
50′ Single arm overhead lunge (Switch hands after 25′) 22.5/15kg.
10 Alt DB Snatch.
Rest 3min.
D. 6min Amrap.
200m Run (200m Row/400m Bike).
5 Chest to bar (Scale to Pull up/Ring row. Sub Bent over row if no pull up bar).
10 Air squat.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets. 16 High knees.
20 Plank position shoulder taps.
20 2 Footed hops.

Conditioning.
20min Amrap.
10 V up (Scale to Alt Single leg V up or Tuck up or Ab mat sit up).
200′ Shuttle run (4 x 50′).
10 V up.
100′ Broad jump.
10 V up.
50′ Reverse Bear crawl.