03.09.22

9
Mar

03.09.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

3 sets of :20 on/:10 off:

Mountain climbers

Sumo-stance squats

Up-downs

2 sets:

3 single-arm DB sumo deadlifts/arm

3 single-arm DB high pulls/arm

3 single-arm DB sumo deadlift high pulls/arm

5 DB push presses

ACCESSORY

Pre-workout:

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

Metcon (Time)

EQUIPMENT

4 rounds for time:

10 single-arm sumo deadlift high pulls/arm

15 DB push presses

BODYWEIGHT

4 rounds for time:

10 deadlifts

15 weighted push presses

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