Honey Badger Gym – Fitness
Warm-up (No Measure)
30 Seconds Each
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Down Dog
Alternating Shoulder/Pec Stretch
Alternating Groin Stretch
Warrior Squats
Air Squats
Barbell “Stretches”
MOBILITY:
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Metcon (AMRAP – Reps)
AMRAP 3:
3 Power Cleans (RX+135/95)
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats (RX+155/103)
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks (RX+185/133)
Rest 5 Minutes
Barbell Complex [On the 20:00]
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead