11/11/2020

By

Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops

Glute Bridge Walkouts

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pigeon Pose + Lat Reach: 1 Minute Each Side

Front Squat (12 min to establish a “heavy” single)

Looking to take 5-6 lifts in your 12 minutes. No misses. If you miss, you’re done. Lets end on a make.

Metcon (Time)

3 Rounds For Time:

10 Front Squats

10 Chest to Bar Pull-ups

10 Burpees

RX+ 165/113