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

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