Home Gym

Weightlifting.
4 sets 5 Power Clean & Jerk.
Complete *15 Box jump 24/20 before each set.
Increase weight each set.
Rest 2-3min b/t sets.
*Any style allowed. Must show control on top of box.

Conditioning.
3RFT.
12 Kettlebell swings 32/24kg.
20/15 Cal row/bike.
25’/arm Single arm Overhead walking lunge.
20/15 Cal row/bike.

Home Workouts
Minimal & No equipment.

Conditioning.
2 sets 10min Amrap.
Rest 5min b/t sets.

*10 Single arm Devils press (No push up).
10 Deck squats.
*10 V up.
100′ Farmers carry (Switch hands anytime).
Add 5 reps each rd.
Add 50′ Farmers carry each rd.
*No equipment 10 Target burpee. Moderate weight Rucksack for Farmers carry.