Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 5

Thread the Needle – 8

Samson with Twist – 4

Inchworms – 4

Knee Tuck/Quad Pulls

Hurdles Down and Back

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Barbell Ankle Stretch – 30 Sec

Back Squat

1: 4 Speed/3 Tempo @65

2: Pyros – Max on Right

3: 4 Speed/3 Tempo @65

4: Pyros – Max on Left

5: 3 Speed/2 Tempo @70

6: Pyros – Max on Right

7: 3 Speed/2 Tempo @70

8: Pyros – Max on Left

9: 2 Speed/1 Tempo @75

10: 1 Tempo @80

AMRAP – 10 Min (No Measure)

Bench Hops – 10

Bench Dips – 10

Ring Row Marches – 10

Side Crunches – 10