Home Gyms

Week 1. Strength.
A. Max effort. Anderson squat. Build to 1RM
Set J-cup height so your start position is 1-2″ above parallel.

B. Banded Good mornings 12 reps omem x 8.
No band sub with BB or KB/DB Russian swings.

Conditioning.
4 sets.
50′ Single arm DB Front rack lunge.
10 DB Hang power clean.
20 DB Box step up.
10 DB Hang power snatch.
Rest 3-4min. Only alternate hands each set

Home Workouts
Minimal equipment.
Strength/Movement.
3-4 sets
A1. 10 Goblet squat @ tempo 40X1.
Rest 60sec.
A2. 30-45sec Glute bridge walk outs.
Rest 60sec.

Conditioning.
Intervals. 6-8 sets 90sec Amrap/30sec Rest.
10 GTOH (DB/KB/Plate).
In remaining time Amrap Step up with weight.

No equipment.
3-4 sets
A1. 10-15 Air squats @ tempo 40X1.
Rest 60sec.
A2. 30-45sec Glute bridge walk outs.
Rest 60sec.

Conditioning.
Intervals.
6-8 sets 90sec Amrap/30sec Rest.
10 Ruck sack GTOH.
In remaining time Amrap Step up with ruck sack.