Honey Badger Gym – Fitness
Warm-up (No Measure)
30 Seconds
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Alternating Bird Dogs
Single Leg Glute Bridges (Left)
Front Plank to Push-up Plank
Scap Pull-ups
Ring Rows or Strict Pull-ups
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Metcon (AMRAP – Reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans
RX+ weight increases
135/93
155/103
185/133