05.04.22

Bell House Fitness – Home Gym

WARM-UP

1 set:

200-m run (slow)

15 single-DB RDLs

10 single-arm DB swings/arm

1 set:

400-m run (moderate)

5 DB windmills/arm

10 DB swings

1 set:

200-m run (fast)

10 DB swings

ACCESSORY

Post-workout:

3 sets:

20 good mornings

20 jefferson curls

STRETCHING

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

EQUIPMENT

3 rounds for time:

21 dumbbell swings

200-m run

Rest 3:00

For time:

21 single-arm dumbbell swings/arm

800-m run

BODYWEIGHT

3 rounds for time:

21 weighted swings or deadlifts

200-m run

Rest 3:00

For time:

21 single-arm weighted swings or deadlifts

800-m run