Bell House Fitness – Home Gym

02.11.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15:

10 DB bent-over rows

25-ft DB overhead walking lunges

100 double-unders

25-ft DB overhead walking lunges

– Use one dumbbell.

BODYWEIGHT

AMRAP 15:

15 push-ups

25-ft weighted overhead walking lunge

400-m run

25-ft weighted overhead walking lunge

– Use one dumbbell.

WORKOUT NOTES

4-6 rounds.

Moderate DB load (35/50 lb).

Reduce DB loading and scale double-unders to 50 reps or 100 singles.

WARM-UP

1 set:

12 walking lunge steps

10 plank shoulder taps

:30 single-unders

1 set:

12 DB goblet lunges

10 DB shoulder presses

10 alternating DB plank rows

:20 double-unders

1 set:

25-ft DB overhead walking lunges

7 DB bent-over rows

25-ft DB overhead walking lunges

30 double-unders

ACCESSORY

Pre-workout:

EMOM 6:

25-ft double-DB overhead walking lunges

STRETCHING

3 sets:

10 ATY raises

:30 doorway pec-stretch/side