04.11.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

:15 jumping jacks

:15 high knees

:15 butt kickers

:15 mountain climbers

10 alternating scorpions

1 set:

200-m run

5 single-arm DB deadlifts/arm

5 DB bent-over rows/arm

10 single-arm DB swings

5 DB bent-over rows/arm

ACCESSORY

Rest, stretch, recover

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

Metcon (Time)

EQUIPMENT

5 rounds for time of:

Run 800 meters

30 single-arm DB swings

15 DB bent-over rows/arm

BODYWEIGHT

5 rounds for time of:

Run 800 meters

30 ground-to-overheads

30 bent-over rows

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