Honey Badger Gym – Badger S&C
Warm-Up (No Measure)
Thread the Needle – 4 Each
Thoracic Rotations – 4 Each
Down/Up Dog – 4
Good Mornings – 6
Cat/Cows – 4
Donkey Kicks – 4 Each
Ring Rows – 5
Dead Hang – 15 Sec
Shoulder Wipers – 4 Each
Heel to Toe Walks
Barbells Warmup :
Good Mornings – 5
Bent Over Rows – 5
Upright Rows – 5
RDL’s – 5
Front Rack Stretch – 30 Sec
Bent Over Rows – 10 Min (No Measure)
Min 0-3: 6 Bent Over Row+Upright Row (@60% of Press). Machine for remaining time
Minute 4: Rest
5-7: 5 Bent Over Row+Upright Row (@70% of Press). Machine for remaining time
Minute 8:Rest
9-10: Bent Over Row+Upright Row (@80% of Press).
AMRAP – 10 Min (No Measure)
Push Jerks – 8
Ring Rows – 8
Fast Feet Figure 8’s – 2 Laps
Balance Taps – 4 Each Side