Nate Sagez Nate Sagez

Warm Up: 

  • 400m 

  • 100 Jump Rope 

  • 50 Plank taps 

  • 200m 

  • 50 Jump Rope 

  • 25 Plank Taps 


Performance: 
3 Rounds
12 DB Step Overs
:20 L-Sit/Hang 

50-40-30-20-10
Kb Swing 
sit ups
10 bench press (#135-#155/#75-#85)
*Goal is 10 Unbroken reps


Fitness:
3 Rounds
12 DB Step Overs
:20 L-Sit/ Or Hollow Hold 


21-15-9
Kb Swing 
Sit Up 
Db Bench Press 
*start the workout and between each round including the finish perform a 200m

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