08.02.22

1
Aug

08.02.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WORKOUT NOTES

Round of 18 overhead squats or higher.

DB loading should be light to moderate (25-50 lbs).

Scale the DB overhead squats to a target at or just above parallel, or, substitute with DB overhead lunges.

WARM-UP

2 sets:

:15 mountain climbers

:15 double knee tucks in a plank

5 dive-bomber push-ups

5 DB windmills, left arm

5 DB overhead squats, left arm

5 DB windmills, right arm

5 DB overhead squats, right arm

2 sets:

5 DB strict presses/arm

5 DB overhead squats/arm

5 DB renegade rows/arm

ACCESSORY

EMOM 10:

2 heavy DB overhead squats/arm

STRETCHING

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

9 DB renegade rows

3 DB overhead squats

9 DB renegade rows

6 DB overhead squats

9 DB renegade rows

9 DB overhead squats

– Continue the pattern of adding 3-reps to the DB overhead squats until time expires.

BODYWEIGHT

AMRAP 12:

9 sit-ups

3 PVC overhead squats

9 sit-ups

6 PVC overhead squats

9 sit-ups

9 PVC overhead squats

– Continue the pattern of adding 3-reps to the DB overhead squats until time expires.