Bell House Fitness – Home Gym

11.30.22 (AMRAP – Reps)

EQUIPMENT

5 x AMRAP 1:30:

20 unweighted good mornings

20 jumping squats

Max-rep DB deadlifts

– Rest 3:00 between sets.

BODYWEIGHT

5 x AMRAP 1:30:

20 unweighted good mornings

20 jumping squats

Max-rep weighted deadlifts

– Rest 3:00 between sets.

WORKOUT NOTES

20+ DB deadlifts/round.

DB loads as heavy as possible.

Reduce good mornings and squats to 15 reps.

WARM-UP

2 sets:

:30 jump rope

10 Samson stretch lunges

10 hollow rocks

10 supermen

10 DB bent over rows

10 DB presses

10 DB squats

1 set:

10 unweighted good mornings

10 jumping lunges

10 DB deadlifts

ACCESSORY

Post-workout:

3 rounds for reps:

10 DB Jefferson curls

1:00 rest

STRETCHING

3 sets:

:30 standing pike stretch

:30 scorpion stretch/side

:30 Samson stretch/side