Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms – 4

Windmills – 10

Down/Up Dog – 4

Thread the Needle – 8

Crossovers – 10

Good Mornings – 10

Samson with Twist – 4

Bootcamp Burpee – 4

Heel Drives/Hurdle

Tin Man RDL’s/Figure 4’s

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Upright Rows – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Clean

1: 3 Cleans/3 Hangs @65

2: 2 RDL’s/2Pulls

3: 3 Cleans/3 Hangs @65

4: 2 RDL’s/2Pulls

5: 2 Cleans/2 Hangs @70

6: 2 RDL’s/2Pulls

7: 2 Cleans/2 Hangs @70

8: 2 RDL’s/2Pulls

9: 2 Cleans/1 Hang @75

10: 1 Cleans/1 Hang @80

40 On/20 Off – 10 Min (No Measure)

1: Jump Rope

2: Lateral Shuffle

3: Jump Rope

4: Plate Hops

5: Jump Rope

6: Plate OH Lunge

7: Jump Rope

8: Ring Rows

9: Jump Rope

10: Plank Jacks