03.12.22

12
Mar

03.12.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

200-m run (slow)

15 single-DB RDLs

10 DB swings/arm

5 DB presses/arm

1 set:

400-m run (moderate)

5 DB windmills/arm

10 DB hang muscle snatches

1 set:

200-m run (fast)

10 DB hang power snatches

ACCESSORY

3 sets:

:40 weighted sit-ups

– Rest :20

:40 laying leg raises

– Rest :20

STRETCHING

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Metcon (Time)

EQUIPMENT

3 rounds for time:

Run 400-m

21 DB hang power snatches

BODYWEIGHT

3 rounds for time:

Run 400-m

21 hang snatches

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