07.23.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

On a 4:00 clock:

:50 run

:10 jumping air squat

1 set:

1:00 alternating scorpion stretch

1:00 laying leg crossover

1:00 alternating side-plank on hand + reach

1 set:

10 sit-ups

10 jumps to, or over, an object

8 single-DB thrusters

8 burpees to a target

200-m run

ACCESSORY

EMOM 5:

10 heavy DB thrusters

– Use a load heavier than typically use.

STRETCHING

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold

Metcon (Time)

EQUIPMENT

For time:

50 sit-ups

40 jumps onto, or over, an object

30 single-DB thrusters

20 burpees to a target

1,000-m run

20 burpees to a target

30 single-DB thrusters

40 jumps onto, or over, an object

50 sit-ups

BODYWEIGHT

For time:

50 sit-ups

40 jumps onto, or over, an object

30 PVC overhead squats

20 burpees to a target

1,000-m run

20 burpees to a target

30 PVC overhead squats

40 jumps onto, or over, an object

50 sit-ups

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