30
Mar
03.31.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
On a 3:00 clock:
:45 groiners
:45 Cossack squat
:45 up-downs
:45 squats
Every :30 for 10 sets:
1 wall squat
– Hold for :05 at the bottom
2 sets:
2 DB squats with a :01 hold
2 DB squats with a :03 hold
2 DB squats with a :05 hold
ACCESSORY
Pre-workout:
Accumulate:
30 Kang squats
STRETCHING
2 sets:
:30 frog stretch
:30 pigeon stretch/leg
Metcon (AMRAP – Reps)
EQUIPMENT
6 sets for reps:
1 set:
Max-rep DB squat with a :01 hold
2 sets:
Max-rep DB squat with a :03 hold
3 sets:
Max-rep DB squat with a :05 hold
-1:00 rest between all sets.
BODYWEIGHT
6 total sets for reps:
1 set:
Max-rep weighted squats with a :01 hold
2 sets:
Max-rep weighted squats with a :03 hold
3 sets:
Max-rep weighted squats with a :05 hold
– 1:00 rest between all sets.