12/30/2020

By

Honey Badger Gym – Fitness

Warm-up (No Measure)

3 Rounds

1 Min Bike/Row(Increasing Intensity)

30 Second Plate Hops

30 Seconds Plate Counterbalance Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pec Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Metcon (Calories)

AMRAP 5:

7 Rounds of “The Chief”

Max Calorie Bike or Row

Rest 5 Minutes

AMRAP 5:

6 Rounds of “The Chief”

Max Calorie Bike or Row

Rest 5 Minutes

AMRAP 5:

5 Rounds of “The Chief”

Max Calorie Bike or Row

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

*Use the machine opposite of yesterday’s workout. If you weren’t here, coach will pick for you ?

RX+ weight increases for each amrap:

115/83

135/93

155/103