Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Tin Man RDL’s/Figure 4’s

Good Mornings – 10

Windmills – 10

Wide Base Inchworms – 4

Down/Up Dog – 4

Runners/Hammy Stretch – 4

Shoulder Wipers – 4 Each

PVC Pass Throughs – 5

PVC Around the World -5

Barbell Warm Up:

Good Morning – 5

Elbow Rotates – 10

Strict Press – 5

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press (10 Min)

Build to a heavy 1 Rep Max

Then 90% of that 3sx2r

Metcon – 12 Min Cap (No Measure)

50 – KB Swings

40 – Air Squats

30 – DB Snatches

20 – Push Ups

10 – Pull Up or Pull Up Variation

Every 2 min Starting at 0 do 6 Shuttle Runs