Home Gym

Deload. Front squat.
4 sets 5 @ 60-70%.
Rest as needed b/t sets.

Conditioning.
12min Amrap.
6/leg Back rack forward lunge (Choose challenging weight).
6 Strict Toes to bar.
6 Box jump overs 30/24″.
6 Sumo deadlift high pull (Same weight as lunges).

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
Lunge matrix/side.
5 Baby makers.
60sec Bird dog.

Strength.
3 sets.
1. 30sec Front rack Split squat (Right) Tempo 21X1.
Rest 30sec.
2. 30sec Staggered stance RDL (Right) @ Tempo 21X1.
Rest 30sec.
3. 30sec Front rack Split squat (Left).
Rest 30sec.
4. 30sec Staggered stance RDL (Left).
Rest 30sec.

Conditioning.
9min Amrap.
*6 Power Clean & Jerk (Right).
16 Air squats.
*6 Power Clean & Jerk ((Left).
16 Alt Crossover forward lunge.
*Use DB or KB.
No equipment. Use Rucksack or Odd object.