05.03.22

2
May

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

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