Bell House Fitness – Home Gym

12.07.22 (6 Rounds for time)

EQUIPMENT

Every 3:00 for 6 sets:

400-m run

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

2:00 or faster/set.

Monostructural metabolic conditioning workout.

Reduce distance to 300-m, or shorter if needed, to finish in less than 2:00 every set.

WARM-UP

50-ft of each:

Walking lunges

Toy soldiers

High knee skips

Butt kickers

Lateral shuffle/direction

Carioca/direction

2-3 sets:

200-m run

– Rest 1:00 between sets.

– Increase the pace each set.

ACCESSORY

Post-workout:

Every 2:00 x 4 sets:

5-10 box dips

– On the 4th set, perform AMRAP until failure.

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves