Honey Badger Gym – Fitness

Metcon (Time)

(7 MIN CAP on each set)

50’ Double DB Front Rack Walking Lunge *

20 Double Dumbbell Deadlifts*

SPCIY: 10 Bar Muscle Ups

MILD: 24 Chest to Bar Pull-ups

PICO: 30 Jumping Pull-ups or RIng Row

-Rest 2:00-

100’ Double DB Front Rack Walking Lunge

-into-

2 Rounds:

10 Double Dumbbell Deadlifts

SPICY: 5 Bar Muscle Ups

MILD: 12 Chest to Bar Pull-ups

PICO: 15 Jumping Pull-ups or RIng Row

-Rest 2:00-

150’ Double DB Front Rack Walking Lunge

-into-

5 Rounds:

4 Double Dumbbell Deadlifts

SPICY: 2 Bar Muscle Ups

MILD: 4 Chest to Bar Pull-ups

PICO: 6 Jumping Pull-ups or Ring Row

SPICY 50s/35s

MILD 35s+/25s+

PICO weights are optional on lunges