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.

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