Bell House Fitness – Home Gym

01.11.23 (Time)

EQUIPMENT

5 rounds for time:

400-m run

20 double-DB swings to eye-level

BODYWEIGHT

5 rounds for time:

400-m run

20 weighted swings to eye-level

WORKOUT NOTES

14:00-18:00.

Moderate load (35/50 lb or less). Use two DBs.

Reduce run distance to 300-m and use just one DB as needed.

WARM-UP

2 sets:

10 lunge + twists

5 consecutive lateral lunges/leg

10 single-DB swings/arm

200-m run

2 sets:

100-m run

5-10 double-DB swings to eye-level

– Rest as needed between sets.

ACCESSORY

Pre-workout:

3-5 sets:

5 DB squat snatches/arm

STRETCHING

2 sets:

1:00 foam roll lower back

1:00 foam roll quads