Bell House Fitness – Home Gym

01.14.23 (Time)

EQUIPMENT

3 rounds for time:

200-m weighted carry

20 DB deadlifts

10 DB burpee power cleans

– Rest 1:00 between rounds.

BODYWEIGHT

3 rounds for time:

200-m weighted carry.

20 weighted deadlifts

10 weighted burpee power cleans

– Rest 1:00 between rounds.

WORKOUT NOTES

14:00-20:00.

Moderate DB load (35/50 lb) Use two DBs.

Reduce weighted carry distance to 150 or 100-m, substitute with a 500-m run, and reduce DB load as needed.

WARM-UP

2 sets:

200-m run

100-ft bear crawl

100-ft single-arm DB carry/arm

2 sets:

100-ft weighted carry

10 DB deadlifts

5 DB burpee power cleans

– Rest 1:00 between sets.

ACCESSORY

Post-workout:

1 set:

100 AbMat sit-ups

– Perform the first 50 reps as fast as possible.

STRETCHING

Accumulate:

2:00 foam roll lower back

2:00 foam roll upper back