Crunch Apparel

Written By Nate Sagez
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Be sure to get your order in today, store will be closing at the end of the week!

Warm Up: 7 Min AMRAP

  • High Knee, Butt Kick, Kick outs

  • 10 Air Squat

  • 10 Light Ball Slam

  • 20 Band Pull Aparts

  • Lateral Band walk

Performance: Back Squat 5-5-5-5-5
*Build to a heavy 5 Rep

1 Round for time:

  • 200 Jump rope

  • 100 Wall Balls

  • 50 T2B

Fitness:
500m Row

then 5 rounds

  • 7 -10 Ring Rows

  • 15 Kb Swing

  • 30 Jump Rope or 15 short box step up

into

30/15 cal bike

then 5 Rounds

  • 5 V Ups or tuck up

  • 10 Push Ups (floor press or 20 Plank shoulder taps)

  • 20 Flutters
    *do not race through bike, find and RPM you can manage

Nate Sagez
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