Honey Badger Gym – Badger S&C

Warm Up (No Measure)

Machine for 2 min

Down/Up Dog – 4

Squat/Hammy – 4

Good Mornings – 10

Windmills – 10

Inchworms w/pushup – 4

Thread the Needle – 8

Shoulder Wipers – 4 Each

Line Hops – 10

Walking RDL’s /Figure 4’s

Bootcamp Burpees – 5

KB swings – 6

Wall Fan Outs – 4 Each

Jump Squats – 5

Barbell Warm Up:

Good mornings – 5

Elbow Rotates – 10

Bent Over Rows – 5

Upright Rows – 5

Pec Stretch 30 Sec

EMOM – Bench Press (No Measure)

1: Max Bench @ 65%

2: Lu Raises – 10

3: Rest

4: Tempo Bench @70% – 5

5: Lu Raises – 10

6: Rest

7: Max Bench @75%

8: Lu Raises – 10

9: Rest

10: Tempo Bech @ 80% – 3

AMRAP – 10 Min (No Measure)

Bench Hops – 12

KB Leg Raises – 10

KB Swings – 12

Jump Squats – 10