02.15.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

:30 of each:

Good mornings (unweighted

Push-ups

Leg swings (:15/leg)

Piked push-ups

– Rest :15 between movements

:20 of each:

DB bent-over rows (slow)

DB push presses

DB bent-over rows (fast)

DB push jerks

– Rest :10 between movements

ACCESSORY

Rest, stretch, recover

STRETCHING

3 sets:

:30 supine snow angels

:30 prone snow angels

:30 scap push-ups

Metcon (AMRAP – Reps)

EQUIPMENT

EMOM 20:

Min. 1 | :30 DB bent-over rows

Min. 2 | :30 DB push presses

Min. 3 | :30 DB bent-over rows

Min. 4 | :30 DB push jerks

BODYWEIGHT

EMOM 20:

Min. 1 | :30 backpack bent-over rows

Min. 2 | :30 push-ups

Min. 3 | :30 DB bent-over rows

Min. 4 | :30 burpees

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