Bell House Fitness – Home Gym

12.20.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

50-ft. handstand walk

20 v-ups

10 DB push jerks

BODYWEIGHT

AMRAP 12:

50-ft. handstand walk

20 v-ups

10 weighted push jerks

WORKOUT NOTES

4-6 rounds.

Heavy DBs (35/50 lb or more). Use two DBs if possible.

Reduce DB load as needed, reduce the handstand walk to 25-ft or 5 attempts or shoulder taps, and scale the v-ups to tuck-ups or hollow rocks.

WARM-UP

1 set:

:30 hollow hold

:30 superman hold

:30 plank hold

:30 handstand hold

2 sets:

2 wall walks

10 struct sit-ups

5 broad jumps

2 sets:

25-ft handstand walk

10 v-ups

5-10 DB push jerks

– Rest as needed between movements.

ACCESSORY

Pre-workout:

4 sets:

10 DB shoulder presses

STRETCHING

2-3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts