3
Aug
08.04.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WORKOUT NOTES
Sprints finished in less than :20.
“Heavy” bodyweight workout that involves moving at a max-effort pace on the run.
Scale the distance on the run to finish in less than :20 and substitute with single-unders as needed.
WARM-UP
3 sets:
:30 knee-to-chest
:30 up-downs
:30 toe-touches
:30 high knees
:30 butt kickers
2 sets:
100-m run
:30 double-unders
ACCESSORY
EMOM 8:
5 heavy DB burpee deadlifts
STRETCHING
Accumulate:
1:00 lacrosse ball foot roll/foot
Metcon (AMRAP – Reps)
EQUIPMENT
10 x 1:00 rounds for reps:
100-m sprint
Max double-unders
– Rest 2:00 between rounds.
BODYWEIGHT
10 x 1:00 rounds for reps:
100-m sprint
Max up-downs
– Rest 2:00 between rounds.