19
Jan
1.19.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
3 sets:
200-m jog
10 elbow insteps + hamstring stretch
5 dive bombers
5 max vertical jumps
1 set:
3-5 DB front squats
3-5 DB push presses
3-5 DB push jerks
3-5 DB split jerks
ACCESSORY
Pre-workout:
8 sets for reps:
:20 alternating single DB clean and jerks
– Rest :10
STRETCHING
Accumulate:
30 reach, roll, and lift
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
EMOM x 15:
DB front squat, push press, push jerk, split jerk
BODYWEIGHT
AMRAP 15:
5 handstand push-ups
5 weighted front squats
5 weighted push presses
5 push-ups