Bell House Fitness – Home Gym

11.19.22 (Time)

EQUIPMENT

For time with a partner:

200 alternating DB hang snatches

– Resting partner holds a single DB in the front rack.

BODYWEIGHT

For time with a partner:

200 burpees

– Resting partner holds a plank.

WORKOUT NOTES

11:00-15:00.

Light-to-moderate DB load (1×35/50 lb).

Reduce DB load if necessary. Unevenly distribute reps between partners if one person is significantly fitter than the other.

WARM-UP

EMOM 6:

Min. 1 | 3 wall squats

Min. 2 | 3 x (1 DB muscle snatch + 1 DB press)

1 set:

5 elbow instep + hamstring stretch/side

5 squat-to-stands

:30 cossack squat stretch/side

EMOM 6:

Min. 1 | 3 DB overhead squats/arm

Min. 2 | 10 alternating DB hang snatches

ACCESSORY

Post-workout:

EMOM 10:

Min. 1 | :30 DB hang squat snatches

Min. 2 | :30 air squat hold

STRETCHING

1 set:

400-m walk

:45 scorpion stretch/side