Bell House Fitness – Home Gym

03.03.23 (Time)

EQUIPMENT

For time:

800-m DB farmers carry

– Perform 20 alternating single-leg squats every time you put the DBs down.

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

800-m DB farmers carry

– Perform 20 alternating single-leg squats every time you put the DBs down.

SCORE:TOTAL TIME

WORKOUT NOTES

10:00-15:00

Moderate DB load (35/50 lb).

Reduce the DB load to complete at least 150-m or more each attempt. Reduce overall distance by stopping the workout after putting the DBs down a 6th time (no more than 100 squats).

WARM-UP

3 sets:

200-m jog

10 Samson stretch walking lunges

10 DB deadlifts (:03 descent)

1 set:

10 alternating heel-hooked single-leg squats

100-m DB farmers carry

10 alternating single-leg squats

ACCESSORY

Pre-workout:

Every 2:00 x 5 sets:

100-m run

:20 L-sit hold

STRETCHING

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch