Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each

PVC Around the Worlds

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Straight Leg Swing (Right)

PVC Straight Leg Swing (Left)

PVC Arch Hold

PVC Hollow Hold

PVC V-Ups

DB “Stretches”

5 RDLs(each leg)

5 Goblet Squats

5 Russian Swings(each side)

5 Strict Press(each side)

5 Kang Squats(dB on back)

MOBILITY:

Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

Metcon (AMRAP – Rounds and Reps)

RX+ 14 minute AMRAP:

60 Alt. DB snatches

20 DB Overhead Step Back Lunges

45 Toes To Bar

20 DB Overhead Step Back Lunges

30 DB Hang Squat Cleans*

20 DB Overhead Step Back Lunges

15 Bar Muscle-ups

20 DB Overhead Step Back Lunges

50/35lb DB

*switch every 5 reps on the DB hang squat cleans

RX 14 minute AMRAP:

60 Alt. DB snatches

20 DB Overhead Step Back Lunges

45 Hanging Knee Raises

20 DB Overhead Step Back Lunges

30 DB Hang Squat Cleans*

20 DB Overhead Step Back Lunges

15 Burpee Jumping Chest to Bar Pull-Up*

20 DB Overhead Step Back Lunges

*bar can be no more than 6″ above your head

35/25lb DB