Bell House Fitness – Home Gym

08.18.22 (Time)

EQUIPMENT

5 rounds for time:

20 jumps to an object

16 single DB lunges

12 double DB bent over rows

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

BODYWEIGHT

5 rounds for time:

20 jumps to an object

16 weighted lunges

12 weighted sit-ups

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

WORKOUT NOTES

13:00-18:00.

Light-to-moderate DB loading (35/50 lb or less).

Scale the height of the jumps (or substitute with step-ups), the load of the lunges, and the row to a single-DB.

WARM-UP

2 sets:

10 step-ups

10 walking lunge steps

10 toe touches

10 slow shoulder taps

2 sets:

5 jumps to an object

6 single DB lunges

– Rest :30 between sets.

1 set:

3 single-arm DB bent over rows/arm

5 double DB bent over rows

– Rest :30

10 jumps to an object

8 single DB lunges

6 double DB bent over rows

ACCESSORY

Every 2:00 for 3 sets:

:30 max-rep seated leg raises

10 DB side bends/side

STRETCHING

1 set:

On a 3:00 clock:

Accumulate max-time in a saddle stretch