Honey Badger Gym – Fitness
Warm-up (No Measure)
30 Seconds Each
Easy Bike or Row
Lateral Squats
Down Dog
Moderate Bike
Wall Squats
Inchworm to Push-ups
Faster Bike
Goblet Squats
Side Plank (Each Side)
Single Dumbbell
20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
MOBILITY:
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Warrior Squats: 1 Minute
Metcon (Time)
On the 5:00 x 4 Rounds:
20 Alt. DB Snatches
40 Air Squats(no hands)
20/15 Calorie Machine
*slowest round is your score
RX+
50/35 dumbbell
Assault bike
Metcon (Time)
Home Version
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches
30 Shuttle Runs [10 Meters]
40 Air Squats
*slowest round is your score