honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
5 Rounds:
1:00 Row for Cals
1:00 Power Snatch 75/55*
1:00 Burpees
1:00 Rest
*Women will use training bar.
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
20 min AMRAP in Teams of 2:
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters 65/45
*partners complete full round before switching
50 Box Jumps 20″
50 Jumping Pull-ups
50 Kettlebell Swings 35/25
50 Walking Lunges
50 Toes-to-Bar
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double-unders
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
3 rounds:
Food4Less+Fire Lap
16 Deadlifts
60 Double Unders
RX+ 225/155
RX 185/125
For time:
30 DB clean&jerks
RX+ 50/35
RX 40/25
