02.11.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
1 set:
50-ft bear crawl
10 walking lunge steps
10 DB RDLs
3 wall walks
10 DB goblet Cossack squats
5 single-arm DB power cleans/arm
:20 handstand shoulder taps
10 DB front-rack lunges
5 DB hang power cleans
1:00 handstand walk practice
ACCESSORY
Pre-workout:
5 sets:
10 DB lunges
– Build to your heaviest set.
– Rest as needed between sets.
STRETCHING
2 sets:
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side
Metcon (Time)
EQUIPMENT
On a 14:00 clock:
From 0:00-10:00:
6 rounds for time:
5 DB hang power cleans
10 DB front-rack lunges
then …
From 10:00-14:00:
Max-distance handstand walk
BODYWEIGHT
On a 14:00 clock:
From 0:00-10:00:
6 rounds for time:
5 odd-object cleans
10 weighted lunges
then …
From 10:00-14:00
Max-distance handstand walk