Honey Badger Gym – Fitness
Warm-up (No Measure)
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single DB Romanian Deadlifts
Single DB Russian Swings
Single DB Strict Press
All Right, Then All Left
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Dumbbell Assisted Straddle Stretch: 1 Minute
Drop Ankle Stretch: 40 Seconds Each Side
Deadlift (15 min to establish a heavy 6-4-2)
Min 0-7 work your sets of 6
Min 7-12 work your sets of 4
Min 12-15 work your sets of 2
*Note your heavy 6 and 4 in the comments/notes
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Single DB Hang Clean & Jerks*
20 Box Jumps
10 Deadlifts
*switch arms every 5 reps
RX+AMRAP 15:
40 DB Hang Clean & Jerks (50/35)*
30 Box Jumps (24″/20″)
20 Hanstand Push-ups
10 Deadlifts (275/185)
Metcon (AMRAP – Rounds and Reps)
Home Version
AMRAP 15:
30 DB Hang Clean and Jerks
30 Lateral Hops Over Dumbbells
30 Dumbbell Deadlifts