Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Inchworms – 4

Knee to Wall – 4 Each

Rig Squats – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Quad Pulls

Hurdles Down and Back

Lateral Shuffle – 2

Heel to Toe Rocks – 10

Barbell Warm-Up:

Good Morning to Squat – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat – EMOM (No Measure)

1: 5 Back Squat Pause at Parallel @65

2: Stagger Stance RDL – 6 Each

3: 5 Back Squat Pause at Parallel @70

4: Stagger Stance RDL – 6 Each

5: 4 Back Squat Pause at Parallel @75

6: Plate OH Shuttle Walks – 4

7: 3 Back Squat Pause at Parallel @80

8: Plate OH Shuttle Walks – 4

9: 2 Back Squat Pause at Parallel @85

10: 1 Back Squat Pause at Parallel @90

E3MOM – 3 Rounds (No Measure)

Lateral Box Step Overs – 10

DB Tricep Ext – 10

Double DB Stepback Lunge – 10

Alt DB Hang C&J – 12