Honey Badger Gym – Fitness

Warm-up (No Measure)

S 2 Rounds

30 Seconds Lateral Squats

30 Seconds Step Back Lungs

30 Seconds Push-up to Down Dog

30 Seconds Wall Squats

30 Seconds PVC Pass Throughs

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 30 Seconds

Couch Stretch: 1 Minute Each Side

Back Squat (12 min to find a heavy single)

Goal is not to PR your 1rm, but to simply see where we’re at currently. If you happen to PR, great!

No misses, no spotters. If you feel you need a spotter, you should call it a day. Mechanics and consistency first!

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20 Single Dumbbell Goblet Squats

20 Alternating DB Snatches (10 Each)

20 Single DB Step Back Lunges

20 Single Arm DB Push Press (10 Each)

20 Shuttle Runs (10 Meters)

*note DB weight used

Metcon (AMRAP – Rounds and Reps)

Home Version

20 min AMRAP:

20 Single Dumbbell Goblet Squats

20 Alternating DB Snatches (10 Each)

20 Single DB Step Back Lunges

20 Single Arm DB Push Press (10 Each)

20 Shuttle Runs (10 Meters)

*note DB weight used