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)