Bell House Fitness – Home Gym

09.05.22 (Time)

EQUIPMENT

3 rounds for time:

400-m run

21 DB swings

12 DB bent over rows

BODYWEIGHT

3 rounds for time:

400-m run

21 jumps to, or over, an object

12 burpees

WORKOUT NOTES

Less than 10:00.

Light loading that can be moved quickly and with ease (35/50 lb).

Reduce the volume slightly to 15 and 9. Try to avoid reducing the distance of the run.

WARM-UP

1 set:

1:00 jumping jacks

200-m run

10 inchworms + 1 push-up/rep

200-m run

1 set:

5 DB deadlifts

5 DB swings to eye-level

5 DB swings

5 DB bent over rows

1 set:

400-m run

7 DB swings

5 DB bent over rows

– Run at 90% max-speed.

ACCESSORY

EMOM 8:

5-10 strict handstand push-ups

STRETCHING

1 set:

200-m recovery walk

1:00 forearm stretch against wall/side