Honey Badger Gym – Fitness

Bench Press (3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
)

Perform Box Jump between bench sets

3 High Box Jumps x 5 sets

*6-8” below max height for 1 rep

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump:

3 High Box Jumps x 5 sets

*6-8” below max height for 1 rep

Metcon (No Measure)

Metcon (AMRAP – Rounds and Reps)

RX+ SPICY

Teams of 2

15:00 Amrap

1000m Partner Run

Max rounds in the time remaining:

10 Synchro Pull Ups

10 Alternating Box Jumps (30/24)

15 Synchro Wall Ball (20/14)

RX MILD

Teams of 2

15:00 Amrap

800m Partner Run

Max rounds in the time remaining:

8 Synchro Pull Ups

10 Alternating Box Jumps (24/20)

12 Synchro Wall Ball (20/14)

PICO

Teams of 2

15:00 Amrap

600m Partner Run

Max rounds in the time remaining:

10 Synchro Ring Rows

10 Alternating Step Ups (24/20)

10 Synchro Wall Ball Thrusters