02.17.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

EMOM 5:

Min. 1 | :45 up-downs

Min. 2 | :45 plank reach thrus

Min. 3 | :45 step-ups

Min. 4 | :45 alternating DB deadlifts

Min. 5 | :45 burpee box step-overs

1 set:

8 DB renegade rows

8 sit-ups

8 burpee box step-overs

ACCESSORY

Pre-workout:

EMOM 8:

8 V-ups + 8 hollow rocks

STRETCHING

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

8 DB renegade rows

6 sit-ups

4 burpee box step-overs

BODYWEIGHT

AMRAP 10:

8 weighted bent-over rows

6 sit-ups

4 burpee box step-overs

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