Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine fro 2 Min

Down Dog Push Up – 4

Inchworms – 4

Squat/Hammy – 4

Thread the Needle – 4 Each

Thoracic Roations – 4

Shoulder Wipers – 4 Each

Wall Sits with Hands OH – 10

Runners Stretch – 4 Each

Heel to Toe Rocks – 10

Line Hops – 10

Deadbugs – 6

Barbell Warm Up:

Good Mornings – 5

Elbow Rotates – 10

Bent Over Rows – 5

Front Rack Stretch with PVC – 30 Sec

EMOM – 10 Min (No Measure)

1: Max Pause Bench Press

2: Bench Scoops -30 Sec

3: Rest

4: 6 Pause Bench Press @75

5: Bench Scoops – 30 Sec

6: Rest

7: 5 Pause Bench Press @85

8: Bench Scoops – 30 Sec

9: Rest

10: 4 Pause Bench Press @90

AMRAP – 12 Min (No Measure)

Plate Hops – 20

KB Marches – 20

Frog Jumps to Lat Hop – 6

KB Deadbugs – 10