Bell House Fitness – Home Gym

11.12.22 (3 Rounds for reps)

EQUIPMENT

3 x AMRAP 3:

20 DB sumo deadlift high pulls

20 feet-anchored weighted sit-up

Max burpees in the remaining time

– Rest 1:00 between rounds.

BODYWEIGHT

3 x AMRAP 3:

20 weighted sumo deadlift high pulls

20 weighted sit-up

Max burpees in the remaining time

– Rest 1:00 between rounds.

WORKOUT NOTES

15-20 burpees/round.

Moderate DB load (35/50 lbs).

Use just 1 DB for the SDLHP and scale to unweighted anchored sit-ups.

WARM-UP

EMOM 9:

Min. 1 | :40 inchworm + push-up

Min. 2 | :40 alternating cossack squats

Min. 3 | :40 plank hold

1 set/arm:

3 DB sumo deadlifts

3 DB high pulls

5 DB sumo deadlift high pulls

8 feet-anchored sit-ups

1 set:

5 DB sumo deadlift high pulls

5 feet-anchored weighted sit-ups

5 burpees

ACCESSORY

Rest, stretch, recover

STRETCHING

1 sets:

1:00 cobra stretch

1:00 couch stretch/side

:30 adductor stretch/side