Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Samson with Twist – 4

Down/Up Dog – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Heel/Toe Walks

Lateral Shuffles – 2

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Back Squat – 5

RDL’s – 5

Pigoen Pose – 30 Sec

EMOM – Back Squat (No Measure)

1: Max Back Squat @65

2: Banded X Walks – 10 Each way

3: Rest

4: Max Back Squat (Increase)

5: Banded X Walks – 10

6: Rest

7: Max Back Squat (Increase)

8: Banded X Walks – 10

9: Rest

10: Tempo Back Squat – 4 (Increase)

Metcon – 8 Min (No Measure)

5 Rounds:

Lateral High Knees – 2

Lateral Shuffles – 4

Jump Rope – 40

Plate Taps – 20