Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC Straight Leg Swings (15 Seconds Each)

Barbell “Stretches + Movements prep

Front Squat (10 min alternating EMOM)

Use 65-70% of 1rm front squat

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs

12 Power Snatches

15 Toes to Bar

12 Overhead Squats

RX+ 115/83

Metcon (AMRAP – Rounds and Reps)

Home Version

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)