Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Down/Up Dog – 4

Toe Taps – 10

Windmills – 10

Thread the Needles – 4 Each

Shoulder Wipers – 4 Each

Wall Fan Outs – 4 Each

Line Jumps – 12

KB Swings – 6

Plate Situps – 6

Barbell Warmup:

Good Mornings – 5

Back Squats – 5

Bent Over Rows – 5

RDL’s – 5

Thoracic Rotations – 30 Sec

EMOM – Bench Press (No Measure)

1: Max Bench Press @65

2: Lu Raises – 10

3: Rest

4: 6 Bench Press @70%

5: Lu Raises – 10

6: Rest

7: 5 Bench Press @75%

8: Lu Raises – 10

9: Rest

10: 4 Bench Press – 80%

Metcon – 10 Min (No Measure)

5 Rounds

Jump Rope – 40 Singles

KB Swings – 10

Plate Sit Ups – 10

Plate Taps – 12