07.18.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

100-m run

10 alternating side plank reach throughs

100-m run

10 up-downs

1 set:

1:00 scorpion stretch/side

2 sets:

10 DB renegade rows

3 DB push press

3 DB push jerks

– Rest 1:00 between sets and sprint the 2nd

ACCESSORY

EMOM 10:

5 DB split jerks

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

Metcon (Time)

EQUIPMENT

For time:

1000-m run

then,

5 rounds:

25 DB renegade rows

7 DB push jerks

BODYWEIGHT

For time:

1000-m run

then,

5 rounds:

25 sit-ups

7 strict handstand push-ups

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