honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
(RX+) 3 Rounds:
60 DU
30 AB cals(45 schwinn)
15 Deadlifts (245/163)
(RX) 3 Rounds:
60 DU
45 mountain climbers
15 Deadlifts (205/133)
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
line up across the rig:
alt. groin stretch down
lunge steps back in reverse
duck walks down
lunge steps back in reverse
runners stretch down
inch worms back
squat stretch and hamstring stretch 10 x 3 count each
15 OHS, 135/95
15 C2B Pull-ups
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
(RX+)
30 Power Cleans, 225/153
30 Burpees Over the Bar
30 Calorie Assault Bike
(RX)
30 Power Cleans, 185/118
30 Burpees Over the Bar
30 Calorie Row
Pick Drill:
2:00 Legs Only
2:00 Legs And Body Only
Steady 5 minute Build Row:
Building stroke rate from 16 to a 32. Objective is to settle into each stroke rate for 1 minute and work on consistency. Use your breathing to set a rhythm.
S/R in Order: 16/20/24/28/32
Row x 1000m, 2000m, 4000m
Drag Factor/Damper: Open
Stroke Rate: Open
Split: 2k+10, 2k+12, 2k+14
Rest: 5 min
7 min AMRAP:
HSPU
EMOM starting at 0:00, 5 front squats @ 185/123
