Bell House Fitness – Home Gym

10.22.22 (Time)

EQUIPMENT

For time:

500-m run

1:00 L-sit hold

50 single-DB thrusters

BODYWEIGHT

For time:

500-m run

1:00 L-sit hold

50 jumping air squats

WORKOUT NOTES

7:00-15:00.

Light DB load (less than 35/50 lb).

Sprint the run. Scale L-sit difficulty by bending the knees, and reduce thruster load if needed.

WARM-UP

Every 4:00 for 4 sets:

Run :45 out

3 inchworms

5 push-ups

15 air squats

Run back

– Increase pace every set.

2 sets:

:10-:15 L-sit hold

3 wall squats

5 single-DB thrusters

1 set:

100-m sprint

:15 L-sit hold

8 single-DB thrusters

ACCESSORY

Accumulate:

50 DB renegade rows

STRETCHING

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side