Home Gym

Strength. Week 10. Strict press. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 95%. 1 @ 103%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
21/17 Cal Row/Bike.
15 Hand release push up.
9 Strict pull up.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
5/side Quadruped T-spine rotations.
5 Inch worm to Down dog.
20 Alt Knee raises w/t overhead reach.

Midline strength.
A.
3 sets.
A1. 20sec Star plank.
Rest 20sec.
A2. 20sec Star plank.
Rest 60sec.
A3. 60sec Ipsilateral Deadbug (Same arm & leg).
Rest 60sec.

Conditioning.
4 sets.
4min Amrap.
20 Hspu (Scale as needed).
20 Object facing burpee.
20 Weighted box step overs.
2min rest b/t Amrap.