Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms with Pushup – 4

Down/Up Dog – 4

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Plank Shuffles – 4 Each Way

Shoulder Wipers – 4 Each

Wall Push Ups – 10

Barbell Warm Up:

Bent Over Rows – 5

Upright Rows – 5

Bench Press – 5

Thoracic Stretch – 30 Sec

EMOM – 10 Min Bench Press (No Measure)

1: Max Reps @85%

2: DB RDL’s for 30 Seconds

3: Rest

4: 8 Reps @75

5: DB RDL’s for 30 Seconds

6: Rest

7: 6 Reps @70

8: DB RDL’s for 30 Seconds

9: Rest

10: 5 Reps @65%

1:30 On/1 Min Rest – 10 Min (No Measure)

KB Swings – 10

Lateral Shuffles – 4

Plank Jacks – 20