Bell House Fitness – Home Gym

09.10.22 (Time)

EQUIPMENT

3 rounds for time:

24 DB squats

18 DB push presses

BODYWEIGHT

3 rounds for time:

12 left-leg single-leg squats

12 right-leg single-leg squats

18 kipping handstand push-ups

WORKOUT NOTES

10:00-15:00.

Moderate loading (50/35 lb).

Maintain the volume and reduce the load as needed. Perform single-arm variations instead of two DBs if necessary.

WARM-UP

2 sets:

10 cossack squats

5 squat-to-stand

10 alternating scorpions

3 wall walks

:30 handstand hold

1 set:

10 DB goblet squats

10 single-DB push presses

10 DB squats

8 DB push presses

ACCESSORY

EMOM 8:

10 alternating DB reverse lunges

– Increase load as you’re able.

STRETCHING

2 sets:

1:00 foam roll glute/side

1:00 foam roll T-spine