Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Alternating Bird Dogs

Single Leg Glute Bridges (Left)

Front Plank to Push-up Plank

Scap Pull-ups

Ring Rows or Strict Pull-ups

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Metcon (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans

RX+ weight increases

135/93

155/103

185/133