Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minute Easy Row or Bike

30 Seconds Each:

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spidermans

Arch Hold

Shoulder Taps

Squat to Stands

Straight Leg Sit-ups

Alternating Bird Dogs

Lead Foot (3 Rounds for reps)

4 min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups*

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

*RX will do pull-ups in the 1st and 3rd round
If more machines are needed, bikes can be used as well.

Metcon (AMRAP – Reps)

@home option

3 x 4 min AMRAPs:

400 Meter Run

Max Burpees(or burpee Pull-ups) in remaining time

Rest 4 Minutes