Home Gym

Strength Week 4.
Bench press. 6 @ 65%. 6 @ 75%. 6 @ 80%. 6 @ 80-85%.
Rest as needed b/t sets.

Conditioning.
12-15min omem.
1. 30sec Cal Row/Bike
2. 8-12 Bar facing burpee.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Banded hammer curls.
Rest 60sec.
10-15 Banded tricep extensions.
Rest 60sec.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
8/side Side plank rotations.
5 Push up to Down dog.
20 2 Footed hops (forwards/backwards).

Minimal equipment.
Strength.
12min omem 3 Strict press @ 65%+ of max.
If no barbell. Perform Strict handstand push up (Increase reps from last week).

Conditioning.
12-15min omem.
1. 45-60 Double unders/Single unders.
2. 8-12 Bar facing burpee.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Bicep curls.
Rest 60sec.
5-10 Diamond push up (Scale: Off knees).
Rest 60sec

No equipment.
Strength.
12min omem Strict handstand push up (Increase reps from last week). Scale as needed.

Conditioning.
12-15min omem.
1. 30-40 Jumping jacks.
2. 8-12 Burpee over object.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Odd object Bicep curls.
Rest 60sec.
5-10 Diamond push up (Scale: Off knees).
Rest 60sec