Bell House Fitness – Home Gym

10.20.22 (No Measure)

EQUIPMENT

EMOM 16:

Min 1 | :45 plank hold

Min 2 | :45 handstand hold

Min 3 | Max DB split jerks

Min 4 | Rest

– Switch arms as needed.

BODYWEIGHT

EMOM 16:

Min 1 | :45 plank hold

Min 2 | :45 Handstand hold

Min 3 | Max distance broad jumps

Min 4 | Rest

– Switch arms as needed.

WORKOUT NOTES

15+ reps split jerks every round.

Heavy DB loading, if possible (50/70 lb).

Modify to push jerks if needed. Reduce the DB load if possible. Reduce plank and handstand hold duration as needed to complete unbroken.

WARM-UP

2 sets:

10 alternating scorpion stretches

10 laying hip crossovers

10 laying leg swings/side

5 dive bombers

30 shoulder taps

40 mountain climbers

50 jumping jacks

ACCESSORY

For completion:

50 deficit push-ups (2/4 in)

50 DB floor presses

STRETCHING

3 sets:

:30 ATY raises

:30 banded pull-aparts

– Rest as needed between sets.