Bell House Fitness – Home Gym

01.26.23 (Time)

EQUIPMENT

For time:

150 single-DB thrusters

– Starting at 0:00 and every 2:00 after, perform 7 burpees.

BODYWEIGHT

For time:

150 PVC overhead squats

– Starting at 0:00 and every 2:00 after, perform 7 burpees.

WORKOUT NOTES

10:00-15:00.

Light DB load (25/35 lb).

Reduce DB load if possible. Scale overall volume to 100 reps if necessary. Scale burpees to 5 or 4 reps to finish in less than :40

WARM-UP

1 set:

10 alternating spiderman stretches

10 DB goblet squats

5 burpees

1 set:

10 hamstring scoops/leg

5 single-arm DB thrusters/arm

5 burpees

1 set:

10 good mornings

10 single-DB thrusters

5 burpees

ACCESSORY

Post-workout:

Accumulate:

2:00 plank hold

2:00 handstand hold

STRETCHING

3 sets:

:30 Samson lunge/leg