Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Inchworm with Push Up – 4

Ring Rows – 5

Toe Taps – 10

Windmills – 10

Shoulder Wipers – 4 Each

Wall Angels – 10

Walking RDL’s

KB Gorilla Rows – 6

Bike for 1 Min

Barbell Warm-Up:

Good Mornings – 5

Strict Press – 5

Push Press – 5

Push Jerk – 5

Thoracic Stretch – 30 Sec

Push Jerk

1: 5 Speed/3 Tempo @65

2: KB Gorilla Rows – 10

3: 5 Speed/3 Tempo @65

4: KB Gorilla Rows – 10

5: 4 Speed/2 Tempo @70

6: KB Gorilla Rows – 10

7: 4 Speed/2 Tempo @70

8: KB Gorilla Rows – 10

9: 3 Speed/1 Tempo @75

10: 2 Speed/1 Tempo @80

40 On/20 Off – 10 Min (No Measure)

1:Row

2: Mountain Climbers

3: Row

4: Ring Rows

5: Row

6: Rest

7: Bike

8: Sit Ups

9: Row

10: DB Press