Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Row for 2 Min

Inchworms with Pushup – 4

Down/Up Dog – 4

Windmills – 10

Thoracic Rotations – 4 Each

Thread the Needle – 4 Each

Wall Fan Outs – 4 Each

Shoulder Wipers – 4 Each

Row for 1 Min

Elevated Bootcamp Burpees – 5

Elevated Push Ups – 4

DB Bench Press – 6

DB Bent Over Rows – 6

Front Rack Stretch – 30 Sec

DB Bench Press – 10 Min (No Measure)

EMOM

1: Max Reps DB Press (Moderate Weight)

2: Machine

3: Rest

4: Max Reps DB Bent Over Rows (Same weight)

5: Machine

6: Rest

7: Half of Max Reps for press (heavier weight)

8: Machine

9: Rest

10:Half of Max Reps for Bent Over Rows (Same weight as above)

45 on/15 off – 10 Min (No Measure)

1: Max Effort Row

2: Toe Taps on Rower

3: Elevated Bootcamp Burpees

4: Elevated Push Ups

5: Rest