Honey Badger Gym – Fitness

Warm-up (No Measure)

1 Minute Each

1 Minute Machine

1 Minute Slow Wall Squats

1 Minute Single Arm DB Deadlifts (30 Seconds Each)

1 Minute Hollow Hold/Arch Hold (30 Seconds Each)

1 Minute Push-up to Down Dog

Barbell “Stretches”

MOBILITY:

Child’s Pose on Dumbbell: 1 Minute

Ankle Stretch: 30 Seconds Each

Back Squat (10-8-6-4-2 rest 2 min after each set)

Set 1: 10 Reps @ 55-57% 1RM

Set 2: 8 Reps @ 65-67% 1RM

Set 3: 6 Reps @ 75-77% 1RM

Set 4: 4 Reps @ 83-85% 1RM

Set 5: 2 Reps @ 90-92% 1RM

Metcon (Time)

For Time:

1000m bike or 500m row buy-in

30-20-10

DB Hang Power Snatches*

Pull-ups

DB Squat(hold any way)

*switch hands every 5 reps

*note weights used