17
Mar
03.18.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
EMOM 5:
Min. 1 | :45 step-ups
Min. 2 | :45 alternating plank reach-throughs
Min. 3 | :45 left-arm single-arm DB squats
Min. 4 | :45 Superman (arch-ups)
Min. 5 | :45 right-arm single-arm DB squats
2 sets:
7-10 tuck-ups
7-10 DB thrusters
200-m run
ACCESSORY
Post-workout:
Accumulate:
75 Russian twists
75 hollow rocks
STRETCHING
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
Metcon (Time)
EQUIPMENT
3 rounds for time:
200-m run
1:00 plank
200-m run
20 DB thrusters
BODYWEIGHT
3 rounds for time:
200-m run
1:00 plank
200-m run
20 weighted thrusters