04.07.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

10 up-downs

10 side plank reach-throughs/side

10 squat jumps

:20 single-arm plank hold/side

1 set:

5 DB swings/side

5 burpees

5 DB push presses/side

5 burpees

10 alternating DB snatches

10 DB burpee deadlifts

ACCESSORY

Pre-workout:

6 sets:

1 DB deadlift/arm

2 DB snatch pulls/arm

3 DB squat snatches/arm

– Increase load across as many sets as possible.

STRETCHING

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

9-7-5

DB burpee deadlifts

DB power snatches/arm

BODYWEIGHT

AMRAP 10:

20 clean and press

20 overhead walking lunges

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