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.