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
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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
after the bike or row, perform 8-10 ring rows after each movement.
in 8 minutes:
row 600/500m
50 CTB pull-ups
Max Rep Clean and Jerks 155/103 in remaining time.
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
followed by a 10 min SLAMRAP:
10 empty bar hi hang snatches
20 calorie bike or row
30 doubles or singles
full is preferred, but power is acceptable.
20 min AMRAP:
30 wall balls 20/14
20 box jump overs 24″/20″
10 power snatches 135/93
3-5 min bike row or jog
then 3 SLOW rounds:
20 bent over reverse flyes
20 OHS w/pvc or barbell(work narrow grip if easy)
15 abmat situps
7 min AMRAP: (RX+)
1 thruster 135/93
1 muscle up
2 thrusters
2 muscle ups
3 thrusters
3 muscle ups
and so on…
(RX)
125/83
bar muscle up
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
touch and go, NO bouncing off the floor.
3 rounds:
100 double unders
20 kb swings 70/53
20 burpees
