I'm going to feel this tomorrow. Doe not seem like much…

THE BADGER strips everything back to two things: biceps and core. Five cycles of kettlebell curls and ribbons are followed by a static windmill hold on each side, then a bodyweight core flow — V-sit, tabletop, side plank, and leg raises. No ballistics, no transitions, just sustained effort on the muscles that matter. The double-arm hammer curl and ribbons combination challenges grip, shoulder stability, and elbow flexion for a full three minutes per cycle. The static windmill demands thoracic rotation and shoulder stability while the core sequence builds isometric and dynamic endurance through the full anterior chain.