Home Gym

Week 2. Gymnastics.
3 sets
A1. WTD strict pull up cluster 1.1.1 (15sec rest b/t reps). Rest 90sec.
A2. 5 WTD Strict ring dip (No rings sub with Deficit push up) Increase weight from last week.
Rest 90sec.

Conditioning.
‘Broken Amrap’. 20min 30sec work/30sec rest.
15 Box jump (5 Step up/down, 5 Jump step down. 5 Rebounding).
12 Push press 52.5/35kg.
9 Pull up (Sub barbell rows).

Home Workouts.

Minimal equipment.
Strength.
3-4 sets
A1. Hspu Amrap -2.
Rest 60sec.
A2. 12 Bent over rows @ Tempo 2020.
Rest 2min.
Hspu scale: Shorten ROM. Pike off box/chair. Pike push up. Plank to Down dog.
Tempo bent over row use: BB/DB/KB/Bumper plate/Weighted Ruck sack.

Conditioning.
10min Amrap.
50 Double unders/Single unders/Jumping Jacks,
10/arm DB/KB Push press (20 reps if using barbell. Keep weight light).
50 DU/SU/JJ.
15 Hand release push up.

No equipment.
Strength as above.
Use odd object for Tempo bent over rows.

Conditioning.
10min Amrap.
50 Jumping Jacks.
10 Pike push up.
50 Jumping Jacks.
15 Hand release push up.