Honey Badger Gym – Fitness
Warm-up (No Measure)
40 Seconds Each
Active Samson
Shoulders Taps
Active Spidermas
30 Seconds Each
Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts
20 Seconds Each
Plate Hops
Jumping Lunges
Jumping Air Squats
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
Power Clean (20 min to establish a heavy triple(hard time cap))
Metcon (Time)
For Time(10 min cap):
5 rounds:
10 Power Cleans
10 Burpees
Rx+ 135/93
Or choose below..
Metcon (AMRAP – Rounds and Reps)
…
10 min partner AMRAP 10:
10 Power Cleans
10 Burpees
*Each use your own bar
RX+ 135/93 both partners
Metcon (Time)
Home Workout
5 Rounds For Time:
16 Alt. DB Power Cleans or odd object power cleans
10 Lateral Dumbbell Burpees