Honey Badger Gym – OPEN GYM

Warm-up (No Measure)

3 min bike or row

knee tucks

quad pulls

ankle pulls

alt. groin stretch

stagger squats

hamstring stretch

frog/pigeon

10 tempo air squats

10 good-mornings

10 kosach squats

10 kang squats

1 min squat hold

SQUAT (3rm front or back with paused 1st rep)

Use the WEAKER of your 2 squats. If your FRONT SQUAT is 85% of your back squat, do front squat, if not, back squat. (add either a front squat or back squat performance into wodify so we can track progress along with this.)

Metcon (AMRAP – Reps)

12min AMRAP:

30 sec ME back or front squats

30 sec rest

30 sec ME situps

30 sec rest

30 sec ME burpees

30 sec rest