Bell House Fitness – Home Gym

08.22.22 (Time)

EQUIPMENT

For time:

30 DB hang power cleans

40 DB deadlifts

500-m run with DB

BODYWEIGHT

For time:

30 v-ups

40 double-knee tucks in plank

50 burpees

WORKOUT NOTES

4:00-6:00.

Use a light loading that allows for fast reps and large sets (less than 35/50 lb).

Reduce load or use just one arm/DB as needed.

WARM-UP

1 set:

200-m run

:30 burpee

200-m run

:45 burpee

200-m run

1:00 burpee

1 set:

:30 hamstring scoops/side

10 down-dog to cobra

2 sets:

6 DB hang power cleans

8 DB deadlifts

100-m run with DB

– Rest 1:00 between sets and sprint the 2nd.

ACCESSORY

Every :30 for 10 sets:

5 DB muscle cleans

– Must be touch and go reps.

STRETCHING

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg