Honey Badger Gym – Fitness

Warm-up (No Measure)

3 Sets

30 Second Alt. Groin Stretch

10 Seconds Rest

30 Seconds Single Unders

10 Seconds Rest

30 Seconds Air Squats

10 Seconds Rest

Barbell “Stretches”

MOBILITY:

Pigeon Pose: 90 Seconds Each Side

Front Squat (12 minute alternating EMOM)

2 Front Squats

4 Back Squats

*choose a weight 75-80% of your 1rm front squat for all sets

Metcon (Calories)

8 min amrap:

Max effort calories on a machine…

*every minute starting at 0:00, perform 30 double unders for RX+ or 45 single unders for RX.

Choose the machine you least prefer. Note machine used.

Metcon (AMRAP – Reps)

Home Verson

8 min amrap:

Max effort air squats

*every minute perform 30 double unders or 45 singles