Honey Badger Gym – Fitness
Warm-up (No Measure)
30 Seconds Each
Easy Row or Bike
Push-up to Down Dog
Hollow Hold
Moderate Row or Bike
Push-up to Down Dog
Arch Hold
Faster Row or Bike
Push-up to Down
Straight Leg Sit-ups
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Overhead Wall Stretch: 1 Minute
Reverse Table Stretch: 1 Minute
Couch Stretch: 1:30 Each Side
Metcon (Time)
4 Rounds(20 min cap):
800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks (heavyish)
RX+ 165/113
If rowing instead of biking today, row 400m.
If we don’t have 15 plus toes to bar unbroken, let’s consider reducing the reps or modifying.
Get uncomfortable with your weight selection on push jerks today. Sets of 4 and 4 would be adequate for yeh workout.