Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Wide Base Inchworms – 4

Down/Up Dog – 4

Thread the Needle – 8

Runners/Hammy – 4

Thoracic Rotations – 4

Windmills -10

Tin Man RDL’s/Heel Drives

Shoulder Wipers – 4 Each

Wall Angel Presses – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Bench Press – 5

Thoracic Stretch – 30 Sec

Bench Press

1: Max Reps – @70%

2: Rest

3: Max Reps – @75%

4: Rest

5: Max Reps – @80%

6: Rest

7: 3 Tempo @65%

8: 3 Tempo @65%

9: Rest

10: 2 Tempo @70%

4 Rounds – 10 Min Cap (No Measure)

Plate Taps – 20

Plate Hops – 20

Plate to OH – 10

Plate OH Walking Lunge – 10