22
Mar
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