Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Toe Taps – 10

Windmills – 10

Good Mornings – 10

Squat/Hammy – 4

Tin Man RDL’s/Figure 4’s

A Skips/Quad Pulls

Crossovers – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlifts – 5

Thoracic Stretch 30 Sec

Deadlift

10 Min Clock

Work up to a heavy 1 Rep

Take 2 Min Breaks between sets

Metcon – 4 Rounds – 10 Min Cap (No Measure)

Long Shuttle Runs – 4

Long Farmers Carry – 4

Broad Jump Burpees – 4