05.19.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

Alternating Tabata:

:20 on/:10 off for 3 sets:

Shoulder taps

Hollow hold

Up-downs

2 sets:

5-10 DB renegade rows

2 DB cleans

2 DB jerks

2 DB clean and jerks

5-10 sit-ups

– Rest 1:00-2:00 between sets.

ACCESSORY

Rest, stretch, recover

STRETCHING

3 sets:

:30 doorway stretch/side

:30 banded shoulder stretch/side

Metcon (Time)

EQUIPMENT

2 rounds for time:

50 DB renegade rows

15 DB clean and jerks

75 sit-ups

BODYWEIGHT

2 rounds for time:

100-m weighted overhead carry

15 burpee object jump-overs (20 in)

75 sit-ups

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