Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Walking RDL/Figure 8’s

Toe Taps – 10

Windmills – 10

Heel to Toe Rocks – 10

Groin Stretch – 4 Each

Thoracic Rotations – 4 Each

Squat/Hammy – 4

Wall fan Outs – 4 Each

Lateral Step Ups – 4 Each

Jump Rope – 20

Air Squats – 6

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

Bent Over Rows – 5

RDL’s – 5

Calf Stretch – 30 Sec

EMOM – Good Mornings (No Measure)

1: Tempo Good Mornings – 6

2: KB Gorilla Rows – 10

3: Rest

4: Tempo Good Mornings (Increase)- 5

5: KB Gorilla Rows – 10

6: Rest

7:Tempo Good Mornings (Increase) – 4

8: KB Gorilla Rows – 10

9: Rest

10:Tempo Good Mornings (Increase)- 3

Metcon – 8 Min (No Measure)

6 Rounds

Jump Rope – 30

Squat Jumps from Box – 10

Lateral Box Step Overs – 10

Skater Lunge – 6 Each Side