Hells Bells

Updated: Sep 23, 2019

Warm up:

3-5 Yoga Worms

Resistance Band Chest/Shoulder Mobility

25 Glute Bridges

3 sets, 30 seconds each side, lower back and piriformis stretches

30 seconds each side, QL Stretch


Then complete of the following options-

Option 1 > 3 Months

6 Rounds:

200 Single Jump Ropes/100 DUs/or 1 minute plate switches

10 KB Step Back Lunge to Swing (R+L=1) 25/35

10 Burpees

10 Single Leg Deadlift R 15/20 Modification

10 Single Leg Deadlift L 15/20


Option 2 < 3 Months

4-5 Rounds:

200 Single Jump Ropes/100 DUs/or 1 minute plate switches

10 KB Step Back Lunge to Swing (R+L=1) 15/25

10 Burpees

10 Single Leg Deadlift R 10/15 Modification

10 Single Leg Deadlift L 10/15


Option 3 < 1 Month

3 Rounds:

100 Single Jump Ropes/50 DUs/or 30 seconds plate switches

5 KB Step Back Lunge to Swing (R+L=1) 10/15

5 Burpees

5 Single Leg Deadlift R 5/10 Modification

5 Single Leg Deadlift L 5/10


Cool Down:

Lower Back and Piriformis Stretch

QL Stretch

Child's Pose


Post Thoughts to Comments






139 views4 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg