Honey Badger Gym – Fitness

Front Squat (5×1 paused reps at 80-90%)

Hard 2 count pause

Weighted Chin-up (5×2 @ 70-80%)

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)

15 Min Cap

Spicy/Mild

24 Shuttle Runs(25’)

18-15-12-9-6-3

Shoulder to Overhead

RX+ Spicy 115/83

RX Mild 95/63

Pico

18 Shuttle Runs(25’)

18-15-12-9-6-3

DB or BB shoulder to OH