2.01.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

20 steps each on the toes, heels, inside of the foot, and outside of the foot

1:00 jog (slow pace)

1 set:

10 walking Samson lunges

20 bunny hops

1:00 run (moderate pace)

1 set:

100-ft side shuffle / side

10 burpee broad jumps

1:00 run (fast pace)

ACCESSORY

Rest, stretch, recover

STRETCHING

Accumulate:

1:00 foam roll calf / leg

1:00 lacrosse ball roll / foot

Metcon (Time)

EQUIPMENT

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

BODYWEIGHT

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

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