29
Jan
1.29.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
3 sets:
100-m run
3/4/5 inchworm + 1 push-up / rep
10 air squats
5 single-leg DB deadlifts / leg
– Add 1 rep to the inchworm each set.
then …
1 set:
3 single-arm DB swings / arm
3 single-arm DB thrusters / arm
3 two-handed DB swings
5 single-arm DB swings / arm
5 single-arm DB thrusters / arm
5 two-handed DB swings
ACCESSORY
Rest, stretch, recover
STRETCHING
3 sets:
:30 scorpion stretch hold / side
:30 press-up stretch
Metcon (Time)
EQUIPMENT
For time:
1,600-m run
75 single-arm DB swings
1,000-m run
60 single-arm DB thrusters
400-m run
45 two-handed DB swings
BODYWEIGHT
For time:
1,600-m run
75 weighted deadlifts
1,000-m run
60 weighted thrusters
400-m run
45 weighted sit-ups