Badger S&C – Fri, Jan 17
Honey Badger Gym – Badger S&C
Warm-Up (No Measure)
Machine for 2 Min
Squat/Hammy Stretch – 4
Tin Man RDLs/Figure 4’s
Knee Tucks/Quad Stretch
Windmills – 10
Good Mornings – 10
Runners/Hammy Stretch – 4
Thread the Needle – 8
Groin Stretch – 4 Each
Crossovers – 10
Knee to Wall – 4 Each
Rig Squat – 4
Barbell Warm-Up:
Good Morning to Squat – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Pigoen Pose – 30 Sec
Back Squat (EMOM – 10 Min)
1: Tempo Back Squat(4 Sec All)@65% – 5
2: Ring Rows – 10
3: Rest
4:Tempo Back Squat @70% – 4
5: Ring Rows – 10
6: Rest
7: Tempo Back Squat @75% – 3
8: Ring Rows – 10
9: Rest
10:Tempo Back Squat @80% – 2
Metcon – 8 Min (No Measure)
5 Rounds
Burpees Hurdle – 6
Ring Row Marches – 20
Skater Lunge – 10 Each
Alt KB Swings – 12