06.24.22

23
Jun

06.24.22

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

10 up-downs

1 set:

400-m run (moderate)

5 DB windmills/arm

10 DB bent over rows

1 set:

200-m run (fast)

10 burpee-to-target

ACCESSORY

1 set:

200-m overhead DB carry

50 v-ups

200-m overhead DB carry

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

Metcon (Time)

EQUIPMENT

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 DB bent over rows

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

Run for distance

– score is total combined work time

BODYWEIGHT

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 sit-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

Run for distance

– score is total combined work time

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