Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Bike 2 Min

Squat/Hammy Stretch – 4

Samson with a Twist – 4

Front Lunge/Back Lunge – 4 total

Knee Tucks/Quad Pulls

Bike for 1 Min

Box Step Ups – 4

Good Mornings – 10

Toe Taps – 10

Step Ups with Negative Down – 4

Leg Wipers – 10

Pigeon Pose – 30 Sec

Metcon – 20 Min (3 Rounds for calories)

Bike Tabata: 2 Min

30 Sec Hard/30 Sec Easy

Then:

Weighted Box Step Ups with Negative Down – 8 (35/25#) or (25/15#)

Bike Tabata: 3 Min

30 Sec Hard/30 Sec Easy

Then:

Weighted Box Step Ups with Negative Down – 6

Bike Tabata: 4 Min

30 Sec Hard/30 Sec Easy

Then:

Weighted Box Step Ups with Negative Down – 4

Bike Cool Down: 2 Min