Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Runners/Hammy – 4

Samson with Twist – 4

Groin Stretch – 4 Each

Thread the Needle – 8

Heel Drives/Figure 4’s

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Mornings – 4

Elbow Rotates – 10

Back Squat – 4

Pigeon Pose – 30 Sec

Back Squat

1: 3 Reg/3 Tempo @65

2: Split Squats – 5 Each Side

3: 3 Reg/3 Tempo @65

4: Split Squats – 5 Each Side

5: 2 Reg/2 Tempo @70

6: Split Squats – 5 Each Side

7: 2 Reg/ Tempo @70

8: Split Squats – 5 Each Side

9: 1 Reg/1 Tempo @75

10: 1 Tempo @80

AMRAP – 8 Min (No Measure)

Shoulder Taps – 20

Mountain Climbers – 20

Squat Jumps – 10