Bell House Fitness – Home Gym

02.09.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

20 double-unders

10 DB goblet squats

5 object jump overs (thigh height)

BODYWEIGHT

AMRAP 10:

50-m run

10 weighted goblet squats

5 object jump overs (thigh height)

WARM-UP NOTES

5-9 rounds.

Heavy DB (50/70 lb).

Reduce DB loading, scale to :30 of double-under practice, and reduce the height of the jump.

WARM-UP

2 sets:

:30 single-unders

10 single-leg calf raises/leg

10 over-the-fence

5 pause goblet squats

5 goblet squats

2 sets:

:20 double-unders

– Rest :10

:20 DB goblet squats

– Rest :10

:20 object jump overs

– Rest 1:00

ACCESSORY

Post-workout:

3 sets:

10 DB Bulgarian split squats/leg

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves