Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Downdog Toe Taps – 10

Inchworms – 4

Heel to Toe Rocks – 10

A Skips/Tinman RDL’s

Thoracic Rotations – 4 Each

Thread the Needle – 8

Box Step Ups – 4

Runners/Hammy Stretch – 4

Bike – 1 Minute

Good Mornings – 10

Heel Drives

Barbell Warm-Up:

Good Mornings – 5

Calf Raises – 10

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift – EMOM (No Measure)

1: 4 Speed/4 Tempo – @65

2: Heel Taps – 6 Each Side

3: 4 Speed/3 Tempo – @70

4: Banded Good Mornings – 10

5: 3 Speed/3 Tempo – @70

6: Heel Taps – 6 Each Side

7: 3 Speed/2 Tempo – @75

8: Heel Taps – 6 Each Side

9: 2 Speed/2 Tempo – @75

10: 2 Speed/1 Tempo – @80

Metcon – 10 Min Cap (No Measure)

5 Rounds

Shuttle Runs – 10

Box Step Overs – 10

Bike – 10 Cals