Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms – 4

Down dog to Push Up – 4

Thread the Needle – 4 Each

Windmills – 10

Shoulder Taps – 10

Donkey Kicks – 6

Squat/Hammy Stretch – 4

Samson with Twist – 4

Ring Rows – 5

Ball Slams – 5

Barbell Warm-Up

Good Mornings – 5

Elbow Rotates – 10

Bent Over Rows – 5

Upright Rows – 5

Thoracic Stretch – 30 Sec

EMOM – 10 Min – Bench Press (No Measure)

1: Max Bench Press @85%

2: DB Pull Overs – 10

3: Rest

4: 6 Tempo Bench Press @80%

5: DB Pull Overs – 10

6: Rest

7: Max Bench Press @75%

8: DB Pull Overs – 10

9: Rest

10: 5 Tempo Bench Press @70

Metcon -10 Min Cap (No Measure)

5 Rounds:

Skater Taps Right – 10

Ball Slams – 10

Skater Taps Left – 10

KB Banded Walks – 6