Bell House Fitness – Home Gym

12.10.22 (Time)

EQUIPMENT

4 rounds for time:

400-m run

20 weighted sit-ups

10 double-DB bent over rows

BODYWEIGHT

4 rounds for time:

400-m run

20 weighted sit-ups

10 handstand push-ups

WORKOUT NOTES

12:00-17:00.

Moderate DB load (35/50 lb).

Maintain the 400-m run, reduce the load of the sit-ups, and perform single-DB bent-over rows.

WARM-UP

On a 5:00 clock:

:45 jog

:15 run

– No rest between movements.

1 set:

10 alternating scorpion stretches

10 alternating hip crossovers

5 weighted sit-ups

5 double-DB bent over rows

1 set:

200-m run

10 weighted sit-ups

5-8 double-DB bent over rows

ACCESSORY

Post-workout:

3 sets:

Max-rep unbroken hollow rocks

– Rest 1:00 between sets.

STRETCHING

Accumulate:

1:00 pigeon stretch / side