04.21.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

:30 jumping jacks

5 kang squats

15 air squats

1 set:

10 groiners

5 single-arm DB deadlifts/arm

10 reverse lunges

5 single-arm DB deadlifts/arm

7 heel-hook single-leg squats

5 DB sumo deadlift high pulls/arm

10 alternating single-leg squats

DB sumo deadlift high pulls/arm

ACCESSORY

3 sets for load:

10 single-leg deadlifts/leg

1:00 plank hold (push-up position)

STRETCHING

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold

Metcon (Time)

EQUIPMENT

4 rounds for time:

30 single-leg squats

10 DB sumo deadlift high pulls/arm

BODYWEIGHT

4 rounds for time:

30 single-leg squats

10 weighted standing high pulls/arm