Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4 Each

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Thread the Needle – 4 Each

Samson with a Twist – 4

Crossovers – 10

Good Mornings – 10

Heel to Toe Rocks – 10

Knee to Wall – 4 Each

Rig Squats – 4

Stepback Lunge – 4

Leg Wipers – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates -5

Back Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Build to Heavy Back Squat (No Measure)

10 Minutes to Build to 1 Rep Max Back Squat

Alt Every 2 Min for 12 Min (No Measure)

0-2 Min:

30 Sec On/30 Sec Off Bike

2-4 Min:

Bent Over Rows – 10

Carioca Shuffles – 4

4-6 Min

30 Sec On/30 Sec Off Bike

6-8 Min:

Banded Lunge Hops -8

Push Press – 10

8-10:

30 Sec On/30 Sec Off Bike

10-12:

Plank Builders -10

Plank Crunches – 10