Bell House Fitness – Home Gym

11.26.22 (Time)

EQUIPMENT

4 rounds for time with a partner:

50-m DB lunges

350-m farmers carry

– Split the work as needed.

– One partner works at a time.

BODYWEIGHT

4 rounds for time with a partner:

50-m weighted lunges

350-m weighted carry

– Split the work as needed.

– One partner works at a time.

WORKOUT NOTES

20:00-25:00.

Light dumbbells (2×25/35 lb).

Reduce the load of the DBs if possible. Reduce distances if necessary to finish the first round in less than 5:00 and the second by the 11:00 mark.

WARM-UP

2 sets:

:20 Samson stretch/leg

10 walking lunge steps

10 side-plank dips/side

25-ft forward bear crawl

25-ft backward bear crawl

2 sets:

12 DB walking lunge steps

50-m DB farmers carry

– Rest as needed between sets.

ACCESSORY

Pre-workout:

Every 2:00 x 5 sets:

50-m run shuttle run

10 alternating single-leg squats

STRETCHING

1 set:

1:00 foam roll quads

1:00 couch stretch/side