Honey Badger Gym – Fitness

Bench Press (week 7

<= 120# start @60% and increase by 2.5# every week 125-185 Start at 50% add 5# every week 185-255 start at 60% Add 5# every week 255-360 start at 50% Add 10# every week 360+start at 50% add 15# every week)

Metcon (AMRAP – Reps)

4 Rounds

3 Min on 2 min off

Spicy RX+

20 DB Bench 50s/35s Mild 35s/25s

20/16 Calorie Bike

Max Reps

Round

1 – Burpees

2 – DB Snatch 50/35 Mild 35/25

3 – Single arm DB S2OH switch arms every 5 reps 50/35 mild 35/25

4 – Push ups

Pico

15 DB Bench

16/12 Calorie Bike

Max Reps

Round

1 – Burpees

2 – DB snatch

3 – Single Arm DB S2oh Switch arms every 5 reps

4 – Push up variations