Bell House Fitness – Home Gym

11.28.22 (Time)

EQUIPMENT

3 rounds for time:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

BODYWEIGHT

3 rounds for time:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

WORKOUT NOTES

8:00-13:00.

Moderate load DBs (35/50 lb).

Reduce DB load if possible, perform single-DB thrusters if necessary, and potentially reduce the volume to 15/15/9.

WARM-UP

3 sets:

10 jumping jacks

10 air squats

5 inchworms

5 push-ups

1 set:

5 burpees

10 dumbbell push presses

5 single-arm DB thrusters/side

1 set:

8 burpees

10 DB snatches

8 DB thrusters

ACCESSORY

Post-workout:

3 sets:

4 DB Turkish get-ups/arm

8 DB windmills/arm

STRETCHING

1 set:

1:00 doorway shoulder stretch/side

1:00 pigeon pose/side