Honey Badger Gym – Fitness

Front Rack Box Step-Up (Day 1: each leg 10×60% 8×70% 6×75% 4×70%)

Box height should slightly above the knee cap or as close as possible.

Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.

Your trail foot(foot not stepping up) should not drag up or down the box.

Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.

If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.

https://youtu.be/VFXG4ptR_tg
Everyone should feel more than okay with using 85-90% of their 1RM as a TRAINING MAX to go off of for this cycle.

Metcon (Time)

Spicy Sauce:

21-15-9

Back Squats (135/93)

Pull-ups(RX+ chest to bar)

Mild Sauce:

21-15-9

Back Squats or Goblet Squats

Jumping pull-ups
intended time 4-6 min