Honey Badger Gym – Fitness

Warm-up (No Measure)

1 Minute Each

Single Unders

Active Samson

Single Leg Glute Bridges (30 Seconds Each) Video

40 Seconds Each

Double Taps

Push-up to Down Dog

Slow Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 40 Seconds

Forearms Stretch: 40 Seconds

Pec Stretch On Wall: 40 Seconds Each Side

Front Squat (10 min alternating EMOM )

Use 60-65% of your 1rm front squat

Min 1: 4 front squats

Min 2: 8 back squats

Metcon (Time)

For Time(16 min cap):

100 Double Unders

21 Power Cleans

21 Bar-Over Burpees

100 Double Unders

15 Power Cleans

15 Bar-Over Burpees

100 Double Unders

9 Power Cleans

9 Bar-Over Burpees

RX+

Must finish under time cap

Bar-Facing Burpees

155/103 barbell

Metcon (Time)

Home Version

For Time:

21 Odd object Clean and Jerks

100 Double Unders

15 Ofd object Clean and Jerks

100 Double Unders

9 Odd object Clean and Jerks

100 Double Unders