Honey Badger Gym – Fitness

Warm-up (No Measure)

For Quality

1 Minute Glute Bridges

30 Seconds Good Mornings

30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Elbow Rotations

30 Seconds Strict Press & Reach

1 Minute Glute Bridge Walkouts

30 Seconds Romanian Deadlifts

30 Seconds Pausing Front Squats

MOBILITY:

Pigeon Pose: 45 Seconds Each Side

Table Top Stretch: 45 Seconds

Movement Prep:

Full Complex with PVC Pipe

Full Complex with Empty Bar

BIG CLEAN COMPLEX (6 Rounds for weight)

Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*All cleans require a squat.

*Goal is to build in weight each set.

* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.