Bell House Fitness – Home Gym

10.15.22 (Time)

EQUIPMENT

For time:

20 DB squat cleans

2,400-m run

200-m DB farmers carry

200-m DB front rack carry

BODYWEIGHT

For time:

200-ft broad jump

2,400-m run

200-m weighted farmers carry

200-m weighted bearhug carry

WORKOUT NOTES

20:00-25:00.

Moderate DB load (2 x 35/50 lb).

Scale to power cleans, reduce run to 1,600-m to not exceed 13:00, use just one DB for the carries as needed.

WARM-UP

3 sets:

5 inchworms

5 DB side bends/side

100-ft DB goblet carry

10 DB goblet squats

3 sets:

200-m run

– Rest 1:00 between and increase the pace of each set.

ACCESSORY

EMOM 6:

7 hang DB power cleans

STRETCHING

Accumulate:

2:00 seated straddle stretch

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