Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minute Easy Bike or Row

30 Seconds Each:

Single Unders

Lateral Squats

Single Unders

Wall Squats

Single Unders

Air Squats (Hands Overhead)

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 45 Seconds Each Side

Barbell Ankle Stretch: 45 Seconds

Metcon (Time)

On the 4:00 x 5 Rounds:

50 Double Unders or 75 Singles

20/15 Cal Row or 15/12 Cal Bike

10 Front Squats

RX+

Doubles

155/103

Row

*slowest round is your score

Metcon (Time)

Home Variation:

On the 4:00 x 5 Rounds:

50 Doubles or 75 Singles

10 Dumbbell Front Squats

100m Dumbbell Farmer’s Carry or 20 Shuttle Runs(10m ideally)