Home Gyms

Lower body Strength. Week 1.
A. Back squat. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
rest as needed b/t sets.
B. Front squat. 3 sets 5 @ 70%. Rest 2min b/t sets.

Conditioning.
Support Your Local Box WOD#3.
50 Dual DB deadlift 22.5/15kg.
50 Ab mat sit up.
50 Box step up 24/20.
50 Single arm DB thrusters 22.5/15kg.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
8/leg Prisoner Good mornings.
Lunge matrix/side.
30sec SA Overhead hold.
5/arm Thrusters.

Conditioning?
Support Your Local Box WOD#3.
50 Dual DB deadlift 22.5/15kg.
50 Ab mat sit up.
50 Box step up 24/20.
50 Single arm DB thrusters 22.5/15kg.
Weighted movements: Use DB/KB/Rucksack/Odd objects.
Box step up: Use Chair/Step/Staircase.

Midline strength.
3 sets
A1. 60sec Rolling plank.
Rest 60sec.
A2. 20sec/leg Glute bridge hold (Rest 20sec b/t legs).
Rest 60sec.
A3. 10 Alt Prone scorpions.
Rest 60sec.