Bell House Fitness – Home Gym

12.26.22 (Time)

EQUIPMENT

2 rounds for time:

50 DB snatches

50 single-DB thrusters

BODYWEIGHT

2 rounds for time:

50 weighted ground-to-overheads

50 weighted thrusters

WORKOUT NOTES

10:00-12:00.

Light-to-moderate DB (35/50 lb). Use one DB.

Reduce DB load as needed.

WARM-UP

2 sets:

10 alternating scorpion stretches

10 laying hip crossovers

15 PVC pass throughs

15 air squats

2 sets:

10 DB snatches

10 single-DB thrusters

– Rest as needed between sets.

ACCESSORY

Post-workout:

Accumulate:

25 single-arm DB overhead squats/arm

– Increase load as desired.

STRETCHING

3 sets:

:45 child’s pose stretch

20 supine “T” raises