04.23.22

22
Apr

04.23.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

200-m run (slow)

15 DB good mornings

10 DB deadlifts

5 single-arm DB upright rows/arm

1 set:

400-m run (moderate)

5 DB chainsaw rows/arm

10 DB swings

1 set:

200-m run (fast)

10 DB swings

ACCESSORY

Pre-workout:

2 sets:

Max strict pull-ups

or

30 alternating DB renegade rows

– Rest 3:00 between pull-up sets.

STRETCHING

3 sets:

:30 supine snow angels

:30 prone snow angels

:30 scap push-ups

Metcon (Time)

EQUIPMENT

3 rounds for time:

400-m run

21 DB swings

12 DB chainsaw rows/arm

BODYWEIGHT

3 rounds for time:

400-m run

21 weighted swings

12 weighted chainsaw rows/arm