Bell House Fitness – Home Gym

08.31.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20 w/ a partner:

800-m run

50 DB renegade rows

– Partners run together and renegade rows as needed.

BODYWEIGHT

AMRAP 20 with a partner:

800-m run

50 push-ups

– Partners run together and split push-ups as needed.

WORKOUT NOTES

3+ rounds.

Light-to-moderate DB loading (35/50 lbs or lighter).

Partition volume of renegade rows as needed or potentially reduce overall volume.

WARM-UP

2 sets:

10 samson stretch lunges

5 inchworms + 1 push-up/rep

10 alternating plank reach thrus

10 alternating spiderman stretch

200-m jog (slow-to-moderate)

1 set:

8 DB renegade rows

200-m run (fast)

8 DB renegade rows

ACCESSORY

Rest, stretch, recover

STRETCHING

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch