Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Rounds x 30 Seconds Each:

Bike or Row

Squat/Hammy Stretch

Push-up to Down Dog

Medicine Ball Ground to OH

Hollow Hold

Arch Hold

Barbell “Stretches”

5 Goodmornings

5 Elbow Rotations Each side

5 Back Squats

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 60 Seconds

Kneeling Hamstring Stretch: 40 Seconds Each Side

Front Squat (14 Alternating EMOM)

Use 72% 1RM Front Squat

Minute 1: 2 Front Squats

Minute 2: 4 Back Squats

Metcon (AMRAP – Rounds and Reps)

11 Min Amrap:

22 Wall Balls

11/9 Cal Bike or Row

22 Alt. DB Snatches

11 Toes to Bar

RX+

50/35

Assault Bike