05.03.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
1 set:
:30 of each:
Arm swings across
Arm swings overhead
Alternating twists/direction
Toe touches
Leg swings forward/leg
Leg swings laterally/leg
Calf raises/leg
Up-downs
Air squats
Burpees
1 set:
10 DB push presses
:20 jump rope
10 DB front squats
:20 jump rope
10 DB burpee deadlifts
:20 jump rope
5 DB thrusters
:20 jump rope
5 DB burpee clean and jerks
ACCESSORY
Post-workout:
3 sets:
Max-rep strict pull-ups
– Rest 2:00 between sets.
or
3 sets:
For reps:
1:00 DB renegade rows
– Rest 2:00 between sets.
STRETCHING
2 sets:
:30 couch stretch/leg
:30 standing calf stretch/leg
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 14:
7 DB burpee clean and jerks
50 light DB thrusters
100 double-unders
BODYWEIGHT
AMRAP 14:
7 hand-release burpees to a 12-in target
50 air squats
100 fast tap steps