Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy Stretch – 4

Thread the Needle – 8

Samson with Twist – 4

Leg Wipers – 10

Heel Drives/Figure 4’s

Tin Man RDL’s/A Skips

Windmills – 10

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Front Squat – 5

Elbow Rotates – 10

Throacic Stretch – 30 Sec

Hang Clean

1: Hang Power/Hang Squat – 3&3 @65

2: DB Upright Rows – 10

3: Hang Power/Hang Squat – 3&3 @65

4: DB Upright Rows – 10

5: Hang Power/Hang Squat – 2&2 @70

6: DB Upright Rows – 10

7: Hang Power/Hang Squat – 2&2 @70

8: DB Upright Rows – 10

9: Hang Power/Hang Squat – 2&1 @75

10: Hang Power/Hang Squat – 1&1 @80

Metcon – 12 Min Cap (No Measure)

4 Rounds

Plate Situps – 10

WB Lateral Toss – 10 Each

Wall Balls or WB Thrusters – 10