07/27/2020

Honey Badger Gym – Fitness

MINDSET

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Warm-up (No Measure)

Warmup Row

2 Minutes Easy

20 seconds each:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

MOBILITY:

Ankle Rocks: 30 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

Optional Cash-out

**after the rowers are done being used, and you’ve recovered a bit**

3 Sets:

10 Rower Pike-ups

20 Flutter Kicks (3-Count)

30 Second Hanging L-Sit

Rower Pike-ups: With the feet on the seat of the rower, control the range of motion as much as possible https://youtu.be/bNWlIZOA0PI

Flutter Kicks: Count every 3 seconds of flutters as 1 rep

Hanging L-Sit: Accumulate 30 seconds hanging from a pull-up bar in an L-position (legs as parallel to the floor as possible)