Home Gym

Upper body pressing density + HSW Week 2.
3 sets.
A1. 5 Bench press (Heavier than last week).
Rest 60sec.
A2. 60sec Amrap Deficit shspu.
Rest 60sec
A3. 75′ HSW (Scale: Back to wall Shoulder taps).
Rest as needed.

Conditioning.
3-4 sets.
1km Row or 2km Bike or 800m Run.
75 Double unders.
15 Burpee.
Rest 3min b/t sets.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
8/leg Single leg toe touch.
8/leg Single leg hip thrusts.
10 Russian swings.

Minimal equipment.
Strength
4 sets.
A1. 60sec Weighted wall sit.
Rest 30sec.
A2. 8-10 Tempo Front/Goblet squat 30X1.
Rest 2min.

Conditioning.
2min complete
35 Jumping Jacks.
20 Alt Reverse lunge.
In remaining time Amrap Lateral burpee over DB/KB/BB.
Rest 60sec b/t sets.
Continue this format until 75 Burpee completed.

No equipment
Strength.
4 sets.
A1. 60sec Wall sit.
Rest 30sec.
A2. 4 single paused jumping air squat (Stick landing.
Rest 10sec b/t each rep).
Rest 2min.

Conditioning.
2min complete
35 Jumping Jacks.
20 Alt Reverse lunge.
In remaining time Amrap Lateral burpee over object.
Rest 60sec.
Continue this format until 75 Burpee completed.