At Home Warmup
Get a good sweat/stretch on, then:

3 rounds
:20 hollow hold
:20 arch hold
20 DU or double taps

At Home Workout
No equipment, db/kb, and barbell versions. 🙂
We’re all doing the same version today!

3:00 AMRAP, 1:00 rest x 4 rounds
10 pike pushups (knees on couch)
40 DU/double taps

Rx+
6 strict hspu

Start where you left off.

Finisher
5×20 reps of:
Bicep curls (whatever you can use)
Skullcrushers
Flutter kicks/leg

Midline Madness
1:00 on, :30 off for 4 rounds
Kettlebell plank drags

Extra Work-conditioning bias
15:00 machine or run (if it doesn’t blizzard) for max distance–90% effort level

rest 10:00
10 rounds @80%, rest 1:1 of:
10 vups
8 burpees

These should be sustainable, not all out. Scale up or down to keep these in the 1:00 range