Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

5 Sets:

30 Single Unders (high knees in place)

10 Alternating Spiderman Stretch

5 Squat Therapy Squats

5 Burpee Broad Jumps

ACCESSORY

3 Sets:

12 DB Split Squats / Leg

12 Single-Arm Ring Row / Arm

If needed, substitute a weighted backpack for the DBs.

STRETCHING

Accumulate:

1:00 Pigeon Stretch / Side

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

5 DB Front Squats

10 DB Bent Over Rows

20 Double Unders

BODYWEIGHT

AMRAP 12:

5 Weighted Front Squats

10 Weighted Bent Over Rows

20 Lateral Line Hops

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