05.27.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

:20 jump rope

:20 box step-overs

:20 single-arm DB hang power cleans

– Rest :10 between movements

2 sets:

:30 double-unders

:30 box jump-overs

5 DB hang squat cleans

– Rest :15 between movements

ACCESSORY

Post-workout:

2 sets:

1:00 DB good mornings

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.

STRETCHING

2 sets:

:45 couch stretch/side

1:00 standing straddle stretch

Metcon (Time)

EQUIPMENT

5 rounds for time:

63 double-unders

15 object jump-overs

9 DB hang squat cleans

– Athletes must step down from the top of the object.

BODYWEIGHT

5 rounds for time:

63 fast-tap steps

15 object jump-overs

9 weighted single-leg squats

– Athletes must step down from the top of the object.

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