Bell House Fitness – Home Gym

09.12.22 (5 Rounds for time)

EQUIPMENT

Every 5:00 x 5 rounds:

150-m shuttle run (3×25-m, down and back)

12 DB hang power cleans

15 lateral burpees over the dumbbell

12 alternating DB front-rack lunges

BODYWEIGHT

Every 5:00 x 5 rounds:

150-m shuttle run (3×25-m, down and back)

12 weighted ground-to-shoulder reps

15 lateral burpees over object

12 weighted front-rack lunges

WORKOUT NOTES

Complete each round in 3:30 or less.

Light DB loading (35/50 lbs or less).

Reduce run to 100-m and reps down to 8-10 hang power cleans, 10 burpees, and 8-10 lunges to finish in under 4:00 every round.

WARM-UP

3 sets:

10 hamstring scoops/leg

8 up-downs

6 backstep lunges/leg

4 dive bomber push-ups

200-m jog

3 sets:

50-m shuttle run

– Rest :30 between sets.

1 set:

5 DB hang power clean

5 lateral burpees over the dumbbell

5 DB front-rack lunges

ACCESSORY

Rest, stretch, and recover

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves