Honey Badger Gym – Fitness

Metcon (Weight)

John Meadows Split squats of death

15 Minute Clock

2 Rounds per leg

8 Split squats with a 8 second hold on last rep

Drop weight and Repeat 3 more times. Very minimum rest between drop sets.

Last set of 8 should be bodyweight

RX

2 sets of 4 drop sets per leg

Pico

2 sets of 3 drop sets

If you have to use body weight for all the sets thats ok.

Metcon (Time)

For Time

15 Min Cap

RX

200m Run

21/18 Calorie Row

15 Burpees over the rower

9 sandbag cleans

200m Run

21/18 Calorie Row

15 Burpees over the rower

9 Sandbag Cleans

200m Run

RX+ 150/100 sandbag or 185/125 Barbell

RX 100/70 Sandbag or 155/95 Barbell

Pico

200m Run

18/15 Calorie Row

15 Burpees (over rower is ok)

9 Sandbag or BB Cleans

200m Run

18/15 CAlorie Row

15 Burpees

9 Sandbag or BB cleans

200m Run