23
Mar
03.24.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
1 set:
:30 jump rope
:30 hollow hold
:30 air squats
1 set:
10 single-arm DB power cleans/arm
5 single-arm DB squats/arm
10 hollow rocks
2 set:
7 DB squat cleans
10 sit-ups
– Rest as needed between sets and go faster the second time through.
ACCESSORY
With a partner:
Accumulate:
100 burpees over your partner
STRETCHING
Accumulate:
1:00 foam roll quadriceps/leg
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 7:
10 DB squat cleans
20 sit-ups
BODYWEIGHT
AMRAP 7:
10 weighted squat cleans
20 sit-ups