Bell House Fitness – Home Gym

11.17.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

4 DB thrusters

6 v-ups

24 double-unders

– Use two DBs

BODYWEIGHT

AMRAP 20:

4 weighted thrusters

6 weighted sit-ups

24 lateral line hops

WORKOUT NOTES

10+ rounds.

Moderate DB load (2×35/50 lb).

Scale to single-DB thrusters, sit-ups, and single-unders or :30 of double-under reps.

WARM-UP

1 set:

:30 single-unders

:30 hollow rocks

:30 wall squats

– Rest :10 between movements.

1 set:

:30 single-single-double

:30 slow v-ups

:30 single-DB thrusters

2 sets:

6 DB thrusters

8 v-ups

32 double-unders

– Rest :30 between sets.

ACCESSORY

Post-workout:

5 sets:

:30 supermen

– Rest :30.

STRETCHING

2 sets:

1:00 foam roll lower back

1:00 foam roll quads