Written By Nate Sagez
Defying Melody Halloween 2014.jpg

Warm Up: 2 sets: 

  • 200m 

  • 10 Air Squat 

  • 8/8 Front/Lat Delt raise

  • Lateral band Walk


Front Squat: 5,5,5,5,5 


3 Rounds: 2:00 Stations
No Rest b/t Stations 
1:00 Rest b/t Rounds

Station 1
Row 500/400m 

Station 2 
15 Wall Ball 
Max Burpee

Station 3
15/10 Cal Bike 
Max Ring Rows 

Station 4 
15 Box Step Overs 
Max MedBall deadlift


BI/TRI/Core
2 sets: 
7’s*
15 Tri Pull downs
20 Weighted Flutters 

*7s= 7 half way up from bottom curls; half way up from top curls; 7 full curls 

Nate Sagez
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When you know what you want, and want it bad enough, you’ll find a way to get it. – Jim Rohn