Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Snatch Grip RDL’s – 5

Snatch Grip Pulls – 5

Thoracic Stretch – 30 Sec

Snatch Pull+Hang Snatch -EMOM (No Measure)

1: 3 Sn. Pull+3 Hang Sn. @65

2: One Leg Squat – 5 Each

3: 3 Sn. Pull+3 Hang Sn. @70

4: Banded Good Morning – 10

5: 2 Sn. Pull+2 Hang Sn. @75

6: One Leg Squat – 5 Each

7: 2 Sn. Pull+2 Hang Sn. @80

8: Banded Good Morning – 10

9: 1 Sn. Pull+1 Hang Sn. @85

10: 2 Sn. Pull @90

Metcon – 8 Min Time Cap (No Measure)

4 Rounds

KB Deadbugs – 12

Goblet Squats – 10

KB Halo’s – 10 Each Way

One Armed Farmers Carry – 4