05.11.22

10
May

05.11.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

30 skier jacks

30 mountain climbers

2 Samson/Cossack lunge stretches

10 Samson lunges/Cossack squats

– Hold 2 reps of the lunge stretches for :05 each leg.

– Perform Samson lunges on set 1 and Cossack squats on set 2.

EMOM 3:

10 sumo deadlifts

– Use light load and work on pushing the knees out over the toes

ACCESSORY

3 sets:

20 Superman arch-ups

20 standing Jefferson curls

STRETCHING

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

Metcon (Time)

EQUIPMENT

5 sets for tempo:

Dumbbell sumo deadlifts

12-10-8-6-4

– Rest exactly 2:00 between sets.

BODYWEIGHT

5 sets for tempo:

Weighted sumo deadlifts

12-10-8-6-4

– Rest exactly 2:00 between sets.

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