Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Runners/Hammy – 4

Down/Up Dog – 4

Groin Stretch – 4 Each

Squat/Hammy – 4

Toe Taps – 10

Heel Drives/High Knees – D/B

Carioca Shuffle – 2

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

Strict Press – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Deadlift

1: Tempo Up/Reg – 3&3 @70%

2: Tempo Up/Reg – 3&3 @70%

3: Rest

4: Tempo Up/Reg – 2&2 @75%

5: Tempo Up/Reg – 2&2 @75%

6: Rest

7: Tempo Up/Reg – 1&1@80%

8: Tempo Up/Reg – 1&1 @80%

9: Rest

10: Regular – 2 @85%

AMRAP – 9 Min (No Measure)

DB Alt. Clean and Jerk – 10

DB Sit Ups – 10

Carioca Shuffle – 4

High Knees – 2