Home Gym – Fri, Nov 11

11
Nov

Home Gym – Fri, Nov 11

Bell House Fitness – Home Gym

11.11.22 (Time)

EQUIPMENT

For time:

1,000 weighted box step-ups

♀ 35-lb pack, 20-in target

♂ 45-lb pack, 20-in target

BODYWEIGHT

For time:

1,000 weighted step-ups

WORKOUT NOTES

55:00 (18 reps/min) – 75:00(14 reps/min).

Light load (30/45 lb) to a 20-in target.

Perform the step-ups with a lighter load, or unweighted, to accomplish 15 reps/min for most of the workout.

WARM-UP

2 sets:

10 walking lunge steps

:15 Samson stretch/side

10 single-leg calf raises/side

10 supermen

10 alternating step-ups

ACCESSORY

Rest, stretch, recover

STRETCHING

1 set:

2:00 foam roll quads

1:00 foam roll calf/side

1:00 figure-4 glute foam roll/side