Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minute Easy Bike or Row

30 Seconds Each

Active Samson

Front Plank on Hands

Up Dog

Push-up Plank to Front Plank

Straight Leg Sit-ups

Shoulder Taps

Arch Hold

Inchworm to Push-up

MOBILITY:

Pec Stretch on Wall: 40 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30/21 Calorie Machine

20 DB Hang Clean & Jerks*

30 AbMat Sit-ups

20 Hand Release Push-ups

*switch hands every 5 reps

RX+

Use an assault bike

50/35 DB

15 toes to bar instead of sit-ups

Metcon (AMRAP – Rounds and Reps)

Home Version

AMRAP 20:

30 DB hang clean & jerks or single arm odd object clean and jerks

30 AbMat Sit-ups

30 Hand Release Push-ups