01/13/2021

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