GYM WOD: 5 hang power cleans 135/95 5 push presses 10 burpees over bar 10 kB swings 70/55 20 jackknives 4 rds
HOME WOD: 100 dubs/ jumping jacks 90 Russian twists (a lightweight can be used) 80 air squats 70 no push up burpees 60 chair dips 50 push ups 40 alternating crab kicks 30 burpees 20 straight legs sit ups 10 wall walks or 20 walk out push ups
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.
I'm busy working on my blog posts. Watch this space!