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