Bell House Fitness – Home Gym

08.19.22 (AMRAP – Reps)

EQUIPMENT

7 sets for reps:

:40 DB sumo deadlifts

– Rest :20

:30 superman hold

– Rest 1:30

BODYWEIGHT

7 sets for reps:

:40 weighted cossack squats

– Rest :20

:30 superman hold

– Rest 1:30

WORKOUT NOTES

10-15+ deadlifts each set.

As heavy as possible with the DB loading.

Scale the load of the DB and substitute with arch-ups for the superman holds.

WARM-UP

3 sets:

200-m run

21 unweighted good mornings

15 sumo stance squats

9 burpees

2 sets:

:30 sumo goblet squat hold

– Rest :30-1:00 between sets.

1 set:

:20 DB sumo deadlift (slow)

– Rest :20

:20 superman hold

– Rest :20

:20 DB sumo deadlift (AFAP)

ACCESSORY

AMRAP 3:

90 air squats

Max-rep DB sumo deadlift high pulls

STRETCHING

2 sets:

:30 single-leg straddle stretch/side

:30 cossack squat hold/side