Bell House Fitness – Home Gym

11.22.22 (Time)

EQUIPMENT

2 rounds for time:

100 double-unders

25 dumbbell shoulder-to-overheads

25 burpees

BODYWEIGHT

2 rounds for time:

100 hops to a target (4 in)

25 handstand push-ups

25 burpees

WORKOUT NOTES

8:00-12:00.

Bodyweight workout with upper-body pressing redundancy.

Scale the double-under volume to finish in less than 2:00, reduce the DB load to complete each round in 2-3 sets, and reduce the burpee volume to finish in less than 2:00.

WARM-UP

3 sets:

:30 jump rope

20 shoulder taps

10 up-downs

– Rest :30 between sets.

2 sets:

5 burpees

:10 handstand hold

3-5 handstand push-ups

– Rest as needed.

1 set:

25 double-unders

8 handstand push-ups

8 burpees

ACCESSORY

Pre-workout:

EMOM 8:

3-5 DB push jerks

– Scale to strict deficit HSPU for no bodyweight option.

STRETCHING

1 set:

1:00 doorway shoulder stretch/side

1:00 pigeon pose/side