Home Gym

Strength Week 4.
Strict press. 8 @ 65%. 6 @ 75%. 4 @ 85%. 4 @ 90%.
Rest as needed b/t sets.
If you done Murph yesterday then adjust % if needed to complete last 2 sets of strict press or perform as clusters (2.2 or 1.1.1.1) or Push press any reps that you may fail.

Conditioning.
20min Row/Bike @ easy pace.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10/leg Single leg toe touch.
10 Prisoner Good mornings.
10/leg Single leg hops.

Minimal equipment.
Conditioning.
3 sets.
5min Ascending ladder.
4 No push up Down Up.
4 Sit up.
4 Hang Power clean (Pick challenging weight). No barbell sub DB/KB.
Add 2 reps after each rd.
Rest 3min b/t sets.

Midline strength.
3 sets.
A1. 30sec Flutter kicks.
Rest 60sec.
A2. 30sec Arch hold.
Rest 60sec.
A3. 30sec Russian twists.
Rest 60sec.

No equipment.
Conditioning.
3 sets.
5min Ascending ladder.
4 No push up Down Up.
4 Sit up.
4 Rucksack Power clean.
Add 2 reps.
Rest 3min b/t sets.

Midline strength.
3 sets.
A1. 30sec Flutter kicks.
Rest 60sec.
A2. 30sec Arch hold.
Rest 60sec.
A3. 30sec Russian twists.
Rest 60sec.