Honey Badger Gym – Fitness
Muscle up/pull ups (No Measure)
4 rounds
1 round Every 90 seconds
–
Spicy
4 Strict Pull ups + 3 Chest to Bar + 2 Muscle ups
–
Mild
4 Power Kips + 3 Kipping pull ups + 2 Chest to bar
–
Pico
5 Lat pull downs + 5 Kipp swings
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
*can sub a 200m run for the 10 burpees
Spicy RX+
40/32 Calorie Row
30 Box jumps 24/20
20 T2b
10 Burpees over rower
Mild RX
40/32 Calorie Row
30 Box Jumps 24/20
15 T2b or 10 T2R
10 Burpee over rower
Pico
40/32 Calorie Row
30 Box Jump or step ups 20″
20 Ab mat sit ups
10 Burpees, burpee step over rower, or burpee jump over rower.