Honey Badger Gym – Fitness

Metcon (Time)

8 Minute Cap, note option used

Option 1:

25 Burpee Over Rower

500/400m Row

25 Burpee Over Rower

Option 2:

25 Burpees To Rig(above reach)

1000m/800m Assault Bike

25 Burpees To Rig(above reach)

Option 3:

25 Burpees to 45lb plate

500/400m Ski

25 Burpees to 45lb plate

Metcon (No Measure)

10 min EMOM(repeat)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)