18
May
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