Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Tin Man RDL’s

Squat/Hammy – 4

Heel Drives

Windmills – 10

Good Mornings – 10

Samson with Twist – 4

Lunge to Squat – 4

Skips – Down and Back

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift (EMOM)

1: 6 with last rep hold at top for 5 @65

2: Weighted Glute Bridge – 10

3: 6 with last rep hold at top for 5 @65

4: Weighted Glute Bridge – 10

5: 5 with last rep hold at top for 5 @75

6: Weighted Glute Bridge – 10

7: 5 with last rep hold at top for 5 @75

8: Weighted Glute Bridge – 10

9: 4 with last rep hold at top for 5 @85

10:3 with last rep hold at top for 5 @95

Metcon – 12 Min (No Measure)

4 Rounds:

Bootcamp Burpees – 8

Lateral Shuffles – 4

Lunge to Squat – 8

Skips – 4