Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

3 sets:

20 alternating groiners

5 split squats/leg

20 unweighted good mornings

5 consecutive Cossack squats/leg

1 set:

:20 wall-sit hold, immediately into

:30 air squats (slow)

– Rest :30 before the next set

1 set:

:30 wall-sit hold, immediately into

10 DB thrusters

ACCESSORY

Pre-workout:

4 sets for load:

8 DB strict presses/arm

8 DB front squats

STRETCHING

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side

Metcon (AMRAP – Reps)

EQUIPMENT

EMOM 16:

Min. 1 | :30 weighted wall-sit hold

Min. 2 | :30 DB thrusters

BODYWEIGHT

EMOM 16:

Min. 1 | :30 weighted wall-sit hold

Min. 2 | :30 weighted thrusters

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