Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Down/Up Dog – 4

Good Mornings – 6

Cat/Cows – 4

Donkey Kicks – 4 Each

Ring Rows – 5

Dead Hang – 15 Sec

Shoulder Wipers – 4 Each

Heel to Toe Walks

Barbells Warmup :

Good Mornings – 5

Bent Over Rows – 5

Upright Rows – 5

RDL’s – 5

Front Rack Stretch – 30 Sec

Bent Over Rows – 10 Min (No Measure)

Min 0-3: 6 Bent Over Row+Upright Row (@60% of Press). Machine for remaining time

Minute 4: Rest

5-7: 5 Bent Over Row+Upright Row (@70% of Press). Machine for remaining time

Minute 8:Rest

9-10: Bent Over Row+Upright Row (@80% of Press).

AMRAP – 10 Min (No Measure)

Push Jerks – 8

Ring Rows – 8

Fast Feet Figure 8’s – 2 Laps

Balance Taps – 4 Each Side