Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms with Pushup – 4

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Shoulder Wipers – 4

Wall Presses OH – 10

Air Squats – 5

Ring Rows – 5

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press

Build to a 1 Rep Max

Then 90% for 3sx2

Metcon – 12 Min (No Measure)

Buy In: 200m Run

Air Squats – 40

Ring Rows – 30

Push Ups -20

Buy Out: 200m Run