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

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