07.21.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

EMOM 6:

Min. 1 | 15 DB RDLs

Min. 2 | :20 DB windmill/side

Min. 3 | :30 2 shoulder tap + 1 push-up

1 set:

2 unweighted turkish get-ups/side

– Rest as needed between sides

2 sets:

2 DB turkish get-ups

5 strict DB bent over rows

ACCESSORY

Accumulate:

100 DB renegade rows

STRETCHING

2 sets:

1:00 reach, roll, and lift

:30 90/90 shoulder rotation

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

1-2-3-4… etc.:

Dumbbell turkish get-up

Strict DB bent over row

BODYWEIGHT

AMRAP 10:

1-2-3-4… etc.:

Weighted turkish get-up

Weighted v-ups

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