Bell House Fitness – Home Gym

03.06.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

1 DB deadlift

1 DB front squat

1 jump to, or over, an object (hip height)

– Add 1 rep to each movement after completing a full round.

– Use two DBs.

BODYWEIGHT

AMRAP 12:

1 sit-up

1 air squat

1 jump to, or over, an object (hip height)

– Add 1 rep to each movement after completing a full round.

WORKOUT NOTES

Round of 10+.

Moderate load DBs (35/50 lb).

Reduce DB loading, scale to just 1 DB, and reduce the height of the jump as needed.

WARM-UP

3 sets:

:20 unweighted good mornings

:20 Samson lunges

:20 jumping squats

– Rest :30 between sets.

1 set:

1:00 alternating scorpion stretch

1:00 alternating supine hip crossovers

3 sets:

5 DB deadlifts

5 DB front squats

5 jumps to, or over, an object

– Rest as needed between sets.

ACCESSORY

Post-workout:

1 set:

400-m DB front rack carry

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves