Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Thoracic Rotations – 4 Each

Thread the Needle – 4 Each

Cat/Cow – 4

Bootcamp Burpees – 4

Lunge to Squat – 4

Windmills – 10

Barbell Warmup:

Good Morning – 5

Elbow Rotates – 10

Bent Over Rows – 5

Upright Rows – 5

Front Rack Stretch – 30 Seconds

EMOM – 10 Min – Clean/Pause at Knee (No Measure)

1: 4 Reps @65%

2: Shuttle Runs for 30 Seconds

3: Rest

4: 3 Reps @75

5: Shuttle Runs for 30 Seconds

6: Rest

7: 2 Reps @85

8: Shuttle Runs for 30 Seconds

9: Rest

10: 1 Reps @90

Metcon – 10 Min (No Measure)

5 Rounds

Plate Burpees – 5

Lunge to Squat – 10

Inchworms – 5

Plank Lateral Shuffles – 20