Written By Nate Sagez

Warm Up: 

• 10 Cal Bike
• 20 plank ups (elbows to hands) or shoulder taps 
• 20 Pass Thru 
• 20 DB Curl 
*repeat these movements cutting the reps in half 



3 Rounds: 

  • Prowler Push Down and Back 

  • 10 ring Rows, Lat Pull downs or Chain saws

  • 15 Bench Dips or Tri Pull downs 

  • 20 short box lateral overs 

EMOM x 15 Minutes: 

  1. 200m

  2. 20 Kb Swing

  3. 15-20 Sit Ups, flutters or hanging knee raise

Nate Sagez
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