Honey Badger Gym – Fitness
Warm-up (No Measure)
S 2 Rounds
30 Seconds Lateral Squats
30 Seconds Step Back Lungs
30 Seconds Push-up to Down Dog
30 Seconds Wall Squats
30 Seconds PVC Pass Throughs
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Child’s Pose: 30 Seconds
Couch Stretch: 1 Minute Each Side
Back Squat (12 min to find a heavy single)
Goal is not to PR your 1rm, but to simply see where we’re at currently. If you happen to PR, great!
No misses, no spotters. If you feel you need a spotter, you should call it a day. Mechanics and consistency first!
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 Single Dumbbell Goblet Squats
20 Alternating DB Snatches (10 Each)
20 Single DB Step Back Lunges
20 Single Arm DB Push Press (10 Each)
20 Shuttle Runs (10 Meters)
*note DB weight used
Metcon (AMRAP – Rounds and Reps)
Home Version
20 min AMRAP:
20 Single Dumbbell Goblet Squats
20 Alternating DB Snatches (10 Each)
20 Single DB Step Back Lunges
20 Single Arm DB Push Press (10 Each)
20 Shuttle Runs (10 Meters)
*note DB weight used