Home Gym

Strength. Test week. A. Back squat. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 90%. 1 @ 95%. 1 @ 103%.
Rest as needed b/t sets.
B. Front squat 3 sets 4 @ 75%.
2min rest b/t sets.

Conditioning.
5min Amrap.
10 Deadlift 60/40kg.
15 Med ball clean 9/6kg.

Minimal & No equipment.
Warm up.
3 sets.
10 Prisoner Good mornings.
10/side Single leg Glute bridge.
60sec Deadbug.

Minimal & No equipment.
Strength.
3-4 sets.
A1. 10/side. Single leg RDL. (Rest b/t sides). Use Barbell, DB or KB. Rucksack no equipment.
Rest 60sec.
A2. 3-5/leg Single leg broad jump (Rest b/t legs).
Rest 90sec.

Conditioning.
3 sets
4min Amraps/Rest 2min b/t Amraps.
20 Ground to overhead (Use Barbell, DB or KB. Rucksack no equipment)
20 Weighted box step overs.