Honey Badger Gym – Fitness

Front Squat (10-12 min to find a heavy single w/no equipment(bonus option w/no shoes))

we’ll build up on our weighted chin-ups between sets

Weighted Chin-up (build in between your front squat sets)

Strict Chin up Scaling Options:

Strict Pull-up (pronated grip)

Assistant Banded Strict Pull-up

How to approach the lifts

Supinated Grip

Use belts, dumbbells, kettlebells, or clips to support the weight.

Focus on the hollow torso and having a straight-line pull.

Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.

During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.

We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent.

Make sure we control our bodies back down from the full lockout position.

Metcon (Time)

16 MIN CAP

RX+ SPICY

30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)

-into-

42-30-18

Wall Balls (20/14)

Stick Situps

-into-

30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)

RX MILD

24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)

-into-

36-24-12

Wall Balls (20/14)

Stick Situps

-into-

24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)

PICO

20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)

-into-

30-20-10

Wall Ball Thruster

Abmat Sit-up

-into-

20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)