Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Rounds

30 Seconds Box Step-ups

30 Seconds Inchworm to Push-ups

30 Seconds Arch Hold

30 Seconds Hollow Hold

30 Seconds Straight Leg Sit-ups

Barbell “Stretches”

MOBILITY:

Couch Stretch: 2 Minutes Each Side

Overhead Stretch On Wall: 1 Minute

Push Press (3 push press + 3 push jerk E2MOM x 12 )

Metcon (AMRAP – Reps)

AMRAP 10:

3 DB Box Step Ups (24″/20″)

3 Toes to Bar

3 Push Jerks

3 Pull-ups

6 DB Box Step Ups (24″/20″)

6 Toes to Bar

6 Push Jerks

6 Pull-ups

…

Add 3 Reps Each Round

RX+

50/35lb Dumbbell

135/93 Barbell

Chest to Bar Pull-ups
* Finish 3’s: 12 Reps

* Finish 6’s: 36 Reps

* Finish 9’s: 72 Reps

* Finish 12’s: 120 Reps

* Finish 15’s: 180 Reps

* Finish 18’s: 252 Reps

Metcon (AMRAP – Reps)

Home Version

AMRAP 12:

3 Single Dumbbell Step Back Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single Dumbbell Bent Over Rows (Each Side)

6 Single Dumbbell Step Back Lunges (Each Side)

6 Single Dumbbell Weighted Sit-ups

6 Single Dumbbell Bent Over Rows (Each Side)

…

Add 3 Reps Each Round