Home Gym

Strength. Week 9. Strict press. 5 reps @ 60,65,70,75%.
Rest as needed b/t sets.

Conditioning.
8min Amrap.
12 Kipping Hspu.
12 Bar facing burpee.
12 Cal row/bike.
Rest 2min.
6min Amrap.
8 Kipping Hspu.
8 Bar facing burpee.
8 Cal row/bike.

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
10/side Side plank rotations.
10 Alt Single arm Down dog.
8 Sphinx push up.

Minimal equipment.
Strength.
3 sets.
A1. 5-8 Barbell Z press or 5-8/arm Single arm Seated press (Rest 15sec b/t sides).
Rest 60sec.
A2. 20sec Bent over row Isometric hold (Towel).
Rest 90sec.

Conditioning.
8min Amrap.
12 Kipping Hspu.
12 Object facing burpee.
60 Double unders/Single unders.
Rest 2min.
6min Amrap.
8 Kipping Hspu.
8 Object facing burpee.
30 Double unders/Single unders.

No equipment.
Strength.
3 sets.
A1. 5 Shspu (Use deficit if possible)
Rest 60sec.
A2. 20sec Bent over row Isometric hold (Towel).
Rest 90sec.

Conditioning.
As above.
Sub lateral line hops for Double unders.