Home Gym

Strength Week 3.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
rest as needed b/t sets.

B. Front squat. 5 reps @ 60%. 70%. 75%. 80%.
Rest 2min b/t sets.

Conditioning.
16min Amrap.
6 Thrusters 42.5/30kg.
6 Jump switch lunges.
16/12 Cal row/bike (200m run).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10/leg SL hip thrust.
60sec Bird dog.

Minimal equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Front rack or Goblet squat @ Tempo 20X0.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 DB snatch (Switch hands each rd).
8 Single arm DB Alt Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 DB snatch (Switch hands each rd).
16 Single arm DB Alt Overhead Reverse lunge.

No equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Air squat @ Tempo 3010.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 Rucksack snatch.
8 Alt Rucksack Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 Rucksack snatch.
16 Alt Rucksack Overhead Reverse lunge.