Honey Badger Gym – Fitness

Warm-up (No Measure)

1 Minute

30 Seconds Box Step Overs (Low Box)

30 Seconds Box Jump Overs (Low Box)

30 Seconds Each

Lateral Hops Over PVC Pipe

PVC Around the Worlds (15 Seconds Each Direction)

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Lift Offs

PVC Arch Hold

PVC Hollow Hold

Barbell Prep: coaches choice

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

Metcon (Time)

5 Rounds For Time:

(25 min cap)

12 Box Jump Overs

9 Power Snatches

6 Bar Muscle-ups(Burpee C2B)

RX+

30/24″ box

115/83

Bar MU

RX

24/20″

95/63

Burpee Chest to Bar

Other gymnastics modifications:

18 Pull-ups or

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

(Adding a jumping pull-ups to the movements listed above is also an option)