07.11.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

20 toe touches (fast)

15 russian twists (2-ct)

10 air squats with a :01 @ bottom

2 sets:

5 single-arm DB deadlifts

5 single-arm DB swings

5 single-arm DB push presses

5 single-arm DB front squats

– Complete the 1 set with one arm, then the 2nd set with the other arm.

2 sets for speed:

6 DB snatches

5 sit-ups

5 DB goblet squats

ACCESSORY

EMOM 10:

Min. 1 | 5 DB front squats

Min. 2 | 5 DB deadlifts

– Each movement should be as heavy as possible

STRETCHING

2 sets:

1:00 couch stretch/side

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

3-6-9-12…

DB snatches

Sit-ups

DB goblet squats

BODYWEIGHT

AMRAP 12:

3-6-9-12…

Weighted ground-to-overheads

Sit-ups

Weighted squats

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