Bell House Fitness – Home Gym

10.12.22 (Time)

EQUIPMENT

For time:

21-15-9:

Dumbbell clean and jerks

Burpees-to-target (12 in)

BODYWEIGHT

For time:

21 Burpees-to-target (12 in)

5 wall walks

15 Burpees-to-target (12 in)

4 wall walks

9 Burpees-to-target (12 in)

3 wall walks

WORKOUT NOTES

Less than 10:00.

Moderate to heavy DB loading (2 x 35/50 lb or heavier).

Reduce volume to 15-12-9, reduce burpee target height, and use only 1 DB if necessary.

WARM-UP

5 sets:

:30 slow jog

:30 run

2 sets:

10 alternating scorpions

10 laying leg crossovers

3 sets:

5 DB clean and jerks

5 burpee-to-target

– Rest 1:00-1:30 between sets and increase pace each set.

ACCESSORY

Accumulate:

50 hand-release push-ups

STRETCHING

2 sets:

:30 cobra stretch

:30 pigeon stretch/leg