Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

200-m jog (slow)

10 alternating elbow insteps + reach

10 alternating scorpion stretches

10 alternating hip cross-overs

5 inchworms + push-up (1-2-3-4-5)

5 squat-to-stands

5 air squats with a :05 pause

5 tempo DB bent-over rows

1 set:

200-m run (hard)

5 DB bent-over rows

10 push-ups

15 air squats

ACCESSORY

Rest, stretch, recover

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)

Metcon (Time)

EQUIPMENT

For time:

1-mile run

100 DB bent-over rows

200 push-ups

300 air squats

1-mile run

BODYWEIGHT

For time:

1-mile run

100 sit-ups

200 push-ups

300 air squats

1-mile run

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