08.09.22

8
Aug

08.09.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WORKOUT NOTES

30+ rows, 30+ presses, and 400-m or more each round.

Use a light-to-moderate DB load (35/50 lb or less).

Scale the rows to from-the-knees, scale the presses to a single-DB press, and substitute the run with jumping jacks or mountain climbers.

WARM-UP

1 set:

5:00 jog

1:00 alternating scorpion stretch

1:00 lying leg crossovers

1:00 cumulative handstand hold

2 sets:

10 DB renegade rows

5-10 DB shoulder press

1:00 run (:30 out, :30 back)

– Rest 1:00 between sets.

ACCESSORY

For completion:

30 v-ups

30 tuck-ups

30 hollow rocks

STRETCHING

2 sets:

:30 forearm stretch

:30 child’s pose

:30 standing pike stretch

Metcon (AMRAP – Reps)

EQUIPMENT

3 rounds for reps:

2:00 DB renegade rows

2:00 DB shoulder press

2:00 run

– Rest 1:00 after each movement.

BODYWEIGHT

3 rounds for reps:

2:00 DB renegade rows

2:00 DB shoulder press

2:00 run

– Rest 1:00 after each movement