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