Bell House Fitness – Home Gym

03.20.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

30 air squats

20 burpees-to-target (6 in)

10 double-DB bent over rows

BODYWEIGHT

AMRAP 20:

30 air squats

20 burpees-to-target (6 in)

10 weighted sit-ups

WORKOUT NOTES

5-8 rounds.

Moderate DB load (35/50 lb).

Scale volume to 20-15-10 and reduce the DB load to maintain the stimulus.

WARM-UP

3 sets:

10 lateral leg swings/leg

5 squat-to-stands

5 push-ups

10 air squats

3 sets:

:20 air squats

– Rest :10

:20 burpees-to-target

– Rest :10

:20 double-DB bent over rows

– Rest 1:00

ACCESSORY

Pre-workout:

3 sets:

10 seated DB shoulder press

1:00 overhead DB carry

– Rest as needed.

STRETCHING

Accumulate:

1:00 couch stretch/leg

1:00 supine snow angels