Honey Badger Gym – Fitness

Warm-up (No Measure)

3 minutes of:

30 singles

10 Alt. Groin Stretch

10 PVC assisted leg swings

Then

3 minutes of:

10 PVC Pass Throughs

10 PVC Overhead Squats

Try to Get More Narrow with Each round

Front Rack Stretch x 45 sec

Wrist Stretch x 30 sec each side

Barbell Squat “Stretches”

Front Squat (12 min alternating EMOM)

Use 63% of 1RM or most recent front squat.

3 front squats

6 back squats

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Dumbbell Snatches*

10 Dumbbell Thrusters*

30 Double Unders*

*you will switch arms after each complete round. Left Snatches, Left Thrusters, Jump Rope. Right, Right, Jump etc.

*note weights used

*45 single unders or 30 seconds of double under practice.

Metcon (Time)

For Those at Home(with no squat rack)

50-40-30-20-10:

Single Arm Dumbbell Snatches

Single Arm Dumbbell Thrusters

After Each Round (5 Times):

60 Double Unders(90 Singles)

*switch arms every 5 reps