Honey Badger Gym – Fitness

Warm-up (No Measure)

Shuttle Run Warmup

1 Minute Easy

40 Seconds Moderate

20 Seconds Fast

30 Seconds Each

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Hollow Hold

Arch Hold

Wall Squats

Barbell “Stretches”

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Metcon (AMRAP – Reps)

AMRAP 5:

15 Shuttle Runs(10 meters)

12 Pull-ups

9 Front Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs

9 Pull-ups

6 Front Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs

6 Pull-ups

3 Front Squats

RX+

Chest to Bar Pull-ups

135/93

155/103

185/133

Metcon (AMRAP – Rounds and Reps)

Home Version

3 rounds x 5 min AMRAP:

15 Shuttle Runs (10 Meters)

12 Odd Object Plank Pull Throughs*

9 Odd Object Front Squats

Rest 5 Minutes

If you dont have have 10m of space, add a few more runs to get close

*odd object plank pull throughs

https://youtu.be/DrNMoMm6rg8