Written By Nate Sagez

Warm Up: EMOM 8
1) High knee, butt kick, lat shuffle….
2) 15-20 Air Squat
3)15-20 Ring Row
4) 5-10 Burpee

3 sets for quality 

  • 2:00 Bike, Run, Row, Ski (goal = 400m or 25/18 cal bike) 

  • 1:00 Kb Swing (goal = 30 reps) 

  • 1:00 Static Hold

  • 2:00 Bike,run.row,Ski

  • 1:00 Tall Box Body Weight Step Up 

  • 1:00 Static Hold 

-Rest 1:00 between sets- 

*Static Hold Options 

  • Wall Sit or Squat Hold 

  • Any Plank Variation 

  • Hollow Hold 

  • Chin Above Bar Hang 

  • Handstand Hold 
    *or any other static hold position 

Nate Sagez
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