Bell House Fitness – Home Gym

10.17.22 (Time)

EQUIPMENT

For time:

21-15-9:

DB front squats

DB object step-overs

– Step-overs should be across an object that is approximately knee height.

BODYWEIGHT

For time:

21-15-9:

Weighted front squats

Weighted object step-overs

– Step-overs should be across an object that is approximately knee height.

WORKOUT NOTES

6:00-10:00.

Heavy front squat load (greater than 50/70 lbs) and light step-over load (less than 35/50 lbs).

Maintain volume and reduce loading for each respective movement as needed to finish every round in 3 sets or less.

WARM-UP

EMOM 5:

:15 jump rope

3 wall squats

– Complete both movements every minute.

1 set:

10 alternating spiderman stretches

5 squat-to-stands

5 over-under the fence/direction

3 sets:

:20 DB squat

– Rest :10

:20 DB box step

– Rest :40

ACCESSORY

EMOM 12:

Min. 1 | :30 hand-release push-ups

Min. 2 | :30 plank hold

Min. 3 | 10 DB hang power clean and press

STRETCHING

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg