Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4

Thread the Needle – 8

Down/Up Dog – 4

Squat/Hammy – 4

Runners/Hammy – 4

Samsons with a Twist – 4

Toe Taps – 10

Calf Raises – 10

Tin Man RDL’s/Heel Drives

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Back Squat

1: 3 Tempo Down/3 Speed – @65%

2: 4 Regular – @65%

3: Rest

4: 2 Tempo Down/2 Speed – @75%

5: 3 Regular – @75%

6: Rest

7: 1 Tempo Down/1 Speed – @85%

8: 2 Regular – @85%

9: Rest

10: 1 Regular – @90%

AMRAP – 10 Min (No Measure)

Plate Hops – 20

Plate OH Lunge – 10

Leg Lifts – 10

Bike – 5 Cals