Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Shoulder Wipers – 4 Each

Fan Outs – 4 Each

Lateral Shuffle – D/B

Down/Up Dog – 4

Bootcamp Burpees – 4

Inchworms with Pushup – 4

Shoulder Taps – 10

Good Mornings – 10

Heel to Toe Rocks – 10

Lunge Hops – 4

A Skips – D/B

Samson with Twist – 4

Barbell Warmup:

Good Mornings – 5

Front Squat – 5

Bent Over Rows – 5

RDL’s 5

PVC Stretch – 30 Sec

Bench Press (EMOM – 10 Min)

1: Tempo Bench(4 both ways)@65% – 5

2: DB Bent Over Flys – 8

3: Rest

4: Temp Bench @70% – 4

5: DB Bent Over Flys – 8

6: Rest

7: Tempo Bench @75% – 3

8: DB Bent Over Flys – 8

9: Rest

10: Tempo Bench @80% – 2

30 on/30 Off (No Measure)

1: Shuttle Runs

2: A-Skips

3: Shuttle Runs

4: Lateral Shuffles

5: Shuttle Runs

6: Burpee with Broad Jump

7: Shuttle Runs

8: Lunge Hop

9: Shuttle Runs

10: Plank to Bear