Honey Badger Gym – Fitness

Deadlift (E3MOM x 4 Sets

Building to a moderate 6 rep
Stay below 80% effort on the last set)

Metcon (Time)

For Time

15 min cap

RX+

100 Double unders

21 Handstand push ups

5 Bar muscle ups

10 burpee shuttle runs 25′

75 Double unders

15 handstand push up

5 BMU

10 burpee huttle runs

50 Double unders

9 HSPU

5 BMU

MIld

100 Double unders (combo)

18/15 HSPU

5 BMU/7 C2b/9 PUll ups

10 burpee shuttle runs 25′

75 Rope combos

12/9 HSPU

5/7/9 PUll ups variations

10 burpee shuttle runs

50 Rope combos

9/6 HSPU

5/7/9 PUll up variation

Pico

100 singles

21 Z press

21 PUll up variations

8 burpee shuttle runs 25′

75 singles

15 z press

15 pull up variations

8 burpee shuttle runs

50 singles

9 z press

9 pull varations

S&C Option (No Measure)

For Time

15 Min Cap

60 Singles

10 DB Seated Press

10 Ring Rows

10 Shuttles

50 singles

8 DB Seated Press

8 Ring Rows

8 Shuttles

40 singles

6 DB Seated Press

6 Ring Rows

6 Shuttles