Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Down/Up Dog – 4

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Good Mornings – 10

Samson with a Twist – 4

Wall Fan Outs – 4 Each Side

Wall Thoracic Stretches – 2 Each Side

Ring Rows – 5

Inchworms – 4

Plank to Bear – 2

Frog Crunch – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Bent Over Rows – 5

Thoracic Stretch – 30 Sec

Strength – Bent Over Rows (No Measure)

1: Max Bent Over Row

2: Banded Good Mornings – 10

3: Rest

4: Bent Over Rows – 8 (Increase Weight)

5: Banded Good Mornings – 10

6: Rest

7: Bent Over Rows – 6 (Increase Weight)

8: Banded Good Mornings – 10

9: Rest

10: Bent Over Rows – 4 (Increase Weight)

AMRAP – 10 Min (No Measure)

Plank to DB Press – 8 Each Side

Bear to Plank – 10

Frog Crunch – 8