Bell House Fitness – Home Gym

12.28.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 8:

2 wall walks

5 deficit DB deadlifts

BODYWEIGHT

AMRAP 8:

2 wall walks

3 left-leg single-leg squats

3 right-leg single-leg squats

WORKOUT NOTES

8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor.

Heavy DBs (50/70 lb or heavier). Use two DBs.

Reduce DB load as needed and reduce wall walk ROM to as little as just moving the feet without moving the hands.

WARM-UP

2 sets:

:30 plank hold

10 single-leg toe touches/leg

10 plank shoulder taps

– Hold the shoulder taps for :02 on one arm.

2 sets:

5 deficit DB deadlifts

– Rest as needed between sets.

2 sets:

2 wall walks

5 deficit DB deadlifts

– No rest between sets.

ACCESSORY

Pre-workout:

EMOM 8:

Min. 1 | 2-4 left-leg weighted single-leg squats

Min. 2 | 2-4 right-leg weighted single-leg squats

STRETCHING

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side