Written By Nate Sagez

Warm Up: 7 Minutes
100m
high knee, butt kick, lateral walks, high kicks….
PVC pass thru, Band Pull aparts
10 Plate ground to overhead
:20 dead hang or knee raises

Partner:

30 Lunges/ Wall Sit
30 Ring Rows/ Sit ups
30 Air Squats/ Plank
Prowler Suicide/ Farmer Carry
2:00 Hollow Hold

You go I go

AMRAP 20 MIN
8/6 Cal
10 Kb Swing/ Rope slam
6 Push up or Db Push Press
10 yard bear crawl


Nate Sagez
Previous

“It’s easy to stand in the crowd but it takes courage to stand alone.” Mahatma Gandhi
Next

“Go as far as you can see; when you get there, you’ll be able to see further.” —Thomas Carlyle