Bell House Fitness – Home Gym

11.03.22 (Time)

EQUIPMENT

5 rounds for time:

11 DB front squats

55 double-unders

WORKOUT NOTES

6:00-8:00.

Moderate DB loading that can be done unbroken for the first 3 rounds (35/50 lbs).

Scale double-under volume foremost. Reduce reps to finish a round in 1:30 or less. Keep the squats as challenging as possible, but reduce the load if necessary.

WARM-UP

1 set:

:30 Samson stretch/side

5 squat-to-stands

10 cossack squats

5 elbow instep + hamstring stretch/side

:20 sumo squat hold

:20 squat hold

20 air squats

3 sets:

:20 double-unders

– Rest :10

:20 DB squats

– Rest 1:00

ACCESSORY

Pre-workout:

8 sets of :10 of work and :20 of rest:

Single-under, double-under, or triple-under practice.

– Work for :10 at a skill that is higher than what will be used in the workout.

STRETCHING

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot