Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each

Active Samson

PVC Pass Throughs

Squats to Medicine Ball

Active Spidermans

PVC Overhead Squats

Medicine Ball Strict Press

Push-up to Down Dog

PVC Pass Overhead Squats (More Narrow)

Medicine Ball Ground to OH

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 High Hang Power Snatches

5 Hang Power Snatches

5 Low Hang Power Snatches

MOBILITY:

Child’s Pose on Med Ball: 1 Minute

Barbell Ankle Stretch: 1 Minute

Wrist Stretch: 1 Minute

Front Squat (Alternating EMOM x 16 min )

Use 82% of your most recent front squat or 1RM

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches

15 Wallballs

RX+

135/93

20/14 to 10’/9’
If you finish 10 rounds, note your time in the comments ?

Metcon (AMRAP – Rounds and Reps)

Home Version

AMRAP 12:

12 Alternating Dumbell Snatches

12 Dumbbell Goblet Squats