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

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