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
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