Home Gym

Strength. Overhead squat.
15min Build to heavy 3 (2sec pause in bottom position on 1st rep).
Barbell taken from floor.

Conditioning.
5RFT.
9 Snatch grip deadlift 60/40kg.
7 Hang power snatch.
5 Overhead squat.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t Overhead swing.
10 Sumo squats.
30sec Handstand hold (Back to wall).

Minimal equipment.
Strength.
3 sets.
A1. *40sec Overhead Single arm Split squat.
Rest 20sec.
40sec OH SA Split squat.
Rest 80sec.
A2. 30sec/leg Glute bridge hold.
Rest 60sec.
*No equipment. Use Rucksack or Odd object.

Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Goblet squat.
8 Sit up.
10 Single arm sumo deadlift (Switch arms each rd).
Start where you finish.

No equipment.
Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Rucksack Front squat.
8 Sit up.
10 Rucksack sumo deadlift.
Start where you finish.