Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

3 sets:

10 step-ups

5 up-down + box jump

5 DB windmills / arm

then …

1 set:

3 box jumps

3 single-arm DB swings / arm

5 box jumps

5 single-arm DB swings / arm

ACCESSORY

Pre-workout:

4 sets:

50-ft. single DB front-rack lunge

– Rest as needed between sets

STRETCHING

5 sets:

:30 foam roll calves / side

:30 T-spine foam roll

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

7 box jumps

7 single-arm DB swings / arm

BODYWEIGHT

AMRAP 12:

7 box jumps

7 weighted swings

()