4
Apr
04.05.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
1 set:
10 groiners
7 wall squats w/ a :01 hold at the bottom
10 Samson lunges
5 wall squats w/ a :02 hold at the bottom
10 lateral lunges
3 wall squats w/ a :03 hold at the bottom
2 sets:
3 left-arm DB presses
3 left-arm DB windmills
3 left-arm DB overhead lunges
3 right-arm DB presses
3 right-arm DB windmills
3 right-arm DB overhead squats
1 set:
:30 DB split jerks
:30 DB weighted lunges
ACCESSORY
Pre-workout:
5 sets:
50-ft handstand walk
STRETCHING
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
Metcon (AMRAP – Reps)
EQUIPMENT
EMOM 20:
Min. 1 | :30 DB split jerks
Min. 2 | :30 DB weighted lunges
BODYWEIGHT
EMOM 20:
Min. 1 | :30 push-ups
Min. 2 | :30 weighted lunges