04.20.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

2:00 jog (slow)

50-ft bunny hops

5 push-ups

50-ft side shuffle/direction

5 push-ups

50-ft skipping high knees

5 push-ups

50-ft butt kickers

5 push-ups

50-ft toy soldiers

5 push-ups

50-ft walking lunge

5 push-ups

3 sets:

1:00 run (building in pace)

5 DB floor presses (Increase load across each set.)

ACCESSORY

Rest, stretch, recover

STRETCHING

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts

Metcon (AMRAP – Reps)

EQUIPMENT

On a 24:00 clock:

From 0:00-10:00:

EMOM 10:

10 DB floor presses

Rest 2:00

From 12:00-24:00:

For time:

Run 1 mile

SCORE:

TOTAL TIME

BODYWEIGHT

On a 24:00 clock:

From 0:00-10:00:

EMOM 10:

10 weighted floor presses

Rest 2:00

From 12:00-24:00:

For time:

Run 1 mile

1-Mile Run (Time)

Max Effort 1-Mile Run