Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4 Each

Thoracic Rotations – 4 Each

Runners/Hammy Stretch – 4

Crossovers – 10

Knee to Wall – 4 Each

Rig Squats – 4

Bottoms up Burpee – 5

Curtsy Lunge – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Front Squat to Bench (No Measure)

1: Max Front Squat @70%

2: DB Front Raises – 10

3: Rest

4: 5 Tempo Front Squat @75%

5: DB Front Raises – 10

6: Rest

7: 4 Tempo Front Squat @ 80%

8: DB Front Raises – 10

9: Rest

10:3 Tempo Front Squat @ 85%

Metcon – 10 Min Cap (No Measure)

6 Rounds

Bottoms up Burpees – 10

Plate Hops – 30

Alt V-Ups – 10

Curtsy Lunge to Hop – 10