Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 4 Each

Good Mornings – 10

Windmills – 10

Runners/Hammy Stretch – 4

Toe Taps – 10

Heel to Toe Rocks – 10

Down/Up Dog – 4

Inchworms – 5

Box Step Ups – 4

Forward Lunge – 4

Barbell Warmup:

Good Morning – 5

Back Squat – 5

Bent Over Rows – 5

RDL’s – 5

Thoracic Stretch – 30 Seconds

EMOM – 10 Min – Deadlift/Negative Down (No Measure)

1: 4 Reps @65%

2: Row for 30 Seconds

3: Rest

4: 3 Reps @75

5: Row for 30 Seconds

6: Rest

7: 2 Reps @85

8: Row for 30 Seconds

9: Rest

10: 1 Reps @90

AMRAP – 10 Min (No Measure)

Deadlifts – 8

Box Step Ups – 10

Banded Walk Backs – 8

Spanish Squats – 8