3
May
05.04.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
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)
Metcon (Time)
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