Bell House Fitness – Home Gym

10.28.22 (Time)

EQUIPMENT

5 rounds for time:

36 double-unders

12 DB thrusters

4 wall facing strict handstand push-ups

BODYWEIGHT

5 rounds for time:

36 lateral line hops

12 weighted thrusters

4 wall facing strict handstand push-ups

WORKOUT NOTES

11:00-15:00.

Light DB load (less than 35/50 lbs) and advanced gymnastics.

Scale the double-unders to 1/2 reps or 1:00 of attempts, reduce the thruster load and/or use just one DB, and scale the handstand push-ups to a piked push-up.

WARM-UP

3 sets:

:30 jump rope

:30 mountain climbers

– Rest :30.

1 set:

5 DB squats

5 DB push presses

5 DB thrusters

5 piked push-ups

5 handstand push-ups

3 wall facing strict HSPUs

2 sets:

15 double-unders

6 DB thrusters

2 wall facing strict HSPUs

ACCESSORY

4 sets:

3 weighted strict pull-ups

4 wide-grip strict pull-ups

5 strict pull-ups

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side