Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy – 4

Knee Tucks/Quad Pulls

Tin Man RDL’s/Heel Drive

Groin Stretch – 4

Lunge to Squat – 4

Calf Raises – 10

Windmills – 10

Barbell Warm-Up:

Good Morning to Squat – 5

Press Behind Neck – 5

Stepback Lunge – 4

Pigeon Pose – 30 Sec

Front Rack Lunge

1: Stepback Lunge + Squat – 10 (I)

2: Rest

3: Stepback Lunge + Squat – 8 (I)

4: Rest

5: Stepback Lunge + Squat – 6 (I)

6: Rest

7: Stepback Lunge + Squat – 4 (I)

8: Rest

9: Stepback Lunge + Squat – 2 (I)

10: Max Back Squat

Metcon – 4 Rounds (No Measure)

Bent Over Rows – 10

Barbell Curls – 10

Strict Press Behind Neck – 10

Tricep Ext. – 10