Bell House Fitness – Home Gym

02.18.23 (Time)

EQUIPMENT

3 rounds for time with a partner:

60 Russian DB swings

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a DB in the front rack position.

BODYWEIGHT

3 rounds for time with a partner:

60 weighted swings

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds the weight in the bear hug or front rack position.

WORKOUT NOTES

18:00-22:00.

Heavy DB (50/70 lb).

Reduce DB load to be able to complete 10+ reps at a time. Reduce run distance to 600-m to finish in 5:00 or less.

WARM-UP

2 sets:

100-m run

:20 single-leg toe touches/leg

100-m run

:20 DB deadlifts

– No rest between sets.

1 set:

10 DB low swings

10 Russian DB swings

1 set:

200-m run

15 Russian DB swings

ACCESSORY

Post-workout:

3 sets:

:30 side-plank hold (right)

– Rest :15.

:30 side-plank hold (left)

– Rest :15

STRETCHING

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.