Bell House Fitness – Home Gym

03.22.23 (Time)

EQUIPMENT

5 rounds for time with a partner:

20 DB front squats

30 DB swings

40 partner weighted sit-ups (~20 lb)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

– Use two DBs for the squats and one for the swings

SCORE:TOTAL TIME

BODYWEIGHT

5 rounds for time with a partner:

20 weighted front squats

30 lateral burpees-over-partner

40 partner weighted sit-ups

– One partner holds a plank while the other performs a burpee with a lateral jump over their torso.

– Alternate reps on the sit-ups.

SCORE:TOTAL TIME

WORKOUT NOTES

17:00-24:00.

Moderate DB load (35/50 lb).

Reduce DB and sit-up load as needed to maintain the stimulus.

WARM-UP

1 set:

:30 jumping jacks

10 alternating spiderman stretches

5 wall squats

10 DB deadlifts

:30 plank hold

1 set:

:30 jumping jacks

10 pause DB goblet squats

10 DB swings to eye level

10 strict sit-ups

1 set:

:30 jumping jacks

10 DB swings

10 partner weighted sit-ups

ACCESSORY

Post-workout:

2 sets AFAP:

50 sit-ups

– Rest 3:00 between sets.

STRETCHING

Accumulate:

1:00 foam roll upper back

1:00 foam roll quads