Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Groin Stretch – 4

Thread the Needle – 8

Squat/Hammy – 4

Windmills – 10

Crossovers – 10

Tin Man RDL’s/Figure 4’s

Samson with Twist – 4

Barbell Warm-Up:

Good Morning – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat

1: Tempo/ Reg – @65 – 3&3

2: DB Bent Over Rows – 10

3: Tempo/Rig – @65 – 3&3

4: DB Bent Overs Rows – 10

5: Rest

6: Regular – @70 – 3

7: Rest

8: Regular – @80 – 2

9: Rest

10: Regular – @90 – 1

Metcon – 5 Rounds (No Measure)

Lateral Shuffle – 4

Farmers Carry – 4

Jump Squats – 10

Carioca Shuffles – 4