Bell House Fitness – Home Gym

03.25.23 (Time)

EQUIPMENT

5 rounds for time:

200-m run

15 single-DB thrusters

15 v-ups

BODYWEIGHT

5 rounds for time:

200-m run

25 air squats

15 v-ups

SCORE:TOTAL TIME

WORKOUT NOTES

10:00-15:00.

Light DB loading (25/35 lb or less).

Reduce the DB load, scale the distance of the run to 150-m, and scale to tuck-ups or sit-ups to maintain the stimulus.

WARM-UP

1 set:

200-m jog

5 elbow instep + hamstring stretch/side

10 alternating dead bugs

1 set:

200-m run

10 single-DB front squats

10 single-DB push presses

10 alternating single-leg v-ups

1 set:

200-m hard run

10 single-DB thrusters

10 v-ups

ACCESSORY

Post-workout:

5 sets:

Max L-sit hold

– Rest 1:00-2:00 between sets.

STRETCHING

2 sets:

:30 leg swings/leg

:30 standing hamstring stretch/leg