Bell House Fitness – Home Gym

10.03.22 (AMRAP – Reps)

EQUIPMENT

5 sets for reps:

:30 superman hold

– Rest :10

:30 air squat hold

– Rest :10

:30 max-rep DB deadlifts

– Rest 2:10 between sets.

BODYWEIGHT

5 sets for reps:

:30 superman hold

– Rest :10

:30 air squat hold

– Rest :10

:30 weighted deadlifts

– Rest 2:10 between sets.

WORKOUT NOTES

15+ deadlifts every interval.

Heavy DB loading (50/70 lb or more).

Scale holds to :20 each. Decrease deadlift ROM as needed or touch all 4 DB heads for added difficulty.

WARM-UP

2 sets:

:30 toe touches

:30 alternating backstep lunges

:30 alternating spiderman stretch

:30 plank hold

:30 air squats

1 set:

:15 superman hold

:15 air squat hold

:30 DB deadlifts (slow)

– Rest :10 between sets.

ACCESSORY

3 sets:

15 erector crunches

15 weighted good mornings

STRETCHING

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg