05.24.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

EMOM 6:

Min. 1 | :15 jumping jacks, mountain climbers, and shoulder taps

Min. 2 | :45 wall squats

2 sets:

5-10 DB squats (light)

10 step-ups AFAP

– Rest 1:00 between sets.

ACCESSORY

Post-workout:

On a 3:00 clock:

Max-effort plank hold

– Rest as little as possible/try to go unbroken.

– Add load for athletes who can perform 3:00 unbroken.

STRETCHING

2 sets:

1:00 quadricep foam roll

1:00 saddle stretch

Metcon (AMRAP – Reps)

EQUIPMENT

On a 20:00 clock:

10 rounds:

3 tempo DB squats

1:00 step-ups

– Increase front squat tempo as desired.

BODYWEIGHT

On a 20:00 clock:

10 rounds:

3 tempo weighted squats

1:00 step-ups

– Increase front squat tempo as desired.

(Score equals total number of step ups accumulated)

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