Bell House Fitness – Home Gym

08.15.22 (Time)

EQUIPMENT

For time:

15-12-9-12-15:

DB front squats

24-18-12-18-24:

Single-arm DB sumo deadlift high pulls

BODYWEIGHT

For time:

24-18-12-18-24:

Weighted squats

Up-downs to a target

WORKOUT NOTES

6:00-10:00.

DB loads should be moderate (30-45/45-60 lbs).

Substitute with goblet squats (1 DB vs 2) for the front squats and a single-DB swing instead of SDLHP.

WARM-UP

3 sets:

:20 mountain climbers

:20 alternating spiderman stretch

:20 air squats

– Rest :30 between sets.

1 set:

5 tempo DB goblet squats

3 single-arm DB deadlifts/arm

3 tempo DB front squats

3 single-arm DB sumo deadlift high pulls/arm

2 sets:

5 DB front squats

5 single-arm DB sumo deadlift high pulls

– AFAP.

ACCESSORY

EMOM 6:

4 DB front squats + 4 alternating reverse lunges

STRETCHING

1 set:

1:00 foam roll quads

1:00 couch stretch/side