03.23.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

10 alternating plank reach-throughs

10 push-ups

10 step-ups (low target)

1 set:

10 DB renegade rows

5 tempo DB push-ups

10 DB step-ups (high target)

– Move slow through this set. Use a :03 eccentric + a :02 hold at the bottom for the push-up.

1 set:

5 double DB bent-over rows

10 DB push-ups

10 step-ups (high target, fast)

ACCESSORY

Rest, stretch, recover

STRETCHING

Accumulate:

30 ATY drills

– Use 2.5 or 5-lb plates

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

5 double DB bent-over rows

10 DB push-ups

20 step-ups (high target)

BODYWEIGHT

AMRAP 20:

5 weighted rows

10 deficit push-ups

20 step-ups

()