Honey Badger Gym – Fitness

Back Squat (work to a heavy 8 rep for the day)

Metcon (Time)

RX+ SPICY:

3 Sets (1 Set every 6 Minutes)

25/20 Calorie Row

300m Run OR 20 shuttle runs

25/20 Calorie Row

RX MILD:

3 Sets (1 Set every 6 Minutes)

20/16 Calorie Row

300m Run OR 20 shuttle runs

20/16 Calorie Row

PICO:

3 Sets (1 Set every 6 Minutes)

15/12 Calorie Row

200m Run OR 10 shuttle runs

15/12 Calorie Row
Goal is 4-5:00 each set. We’ll cap each set at 5:30 and adjust as needed.

If more rowers are needed, we can partner up and go you go i go style, resting one to one.