Bell House Fitness – Home Gym

11.05.22 (Time)

EQUIPMENT

5 unbroken sets for total time:

10 DB deadlifts

10 DB cleans

10 DB hang cleans

10 DB shoulder-to-overheads

– Rest as little as needed to complete all 40 reps unbroken on each set.

BODYWEIGHT

5 sets for reps:

:30 alternating single-leg squats

:30 air squats

:30 walking lunge steps

:30 burpees

– Rest 3:00 between sets.

WORKOUT NOTES

All sets unbroken.

Moderate DB load (35/50 lbs).

Reduce reps to as few as 5 reps/movement to complete the entire complex unbroken (without putting the DBs down!).

WARM-UP

Every 3:00 x 4 sets:

10 walking lunge steps

10 push-ups

20 mountain climbers

20 jumping jacks

Run in the remaining time

– This is 12:00 of continuous work at a low-to-moderate intensity.

3 total sets:

2-4-6:

DB deadlifts

DB cleans

DB hang cleans

DB shoulder-to-overheads

– Performing all sets unbroken, perform a set of 2 reps each, then 4 each, then 6 each.

– Rest as needed between sets.

ACCESSORY

Rest, stretch, and recover

STRETCHING

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.