“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” - Carl Bard

Written By Nate Sagez

Warm Up:  Down and Back or 400m 
2 x High Knee; Butt Kick; Kick Outs; Lateral Walk, Lunge W/ Twist 

3 Min of cardio: Jump Rope; Skater; Jog; Lateral Overs 

1 Minute: Wall Sit; Palio chair; Band Pull Aparts 


Performance: Find a weight that is comfortable for you 
Every 3 minutes for 15 minutes complete: 
10 Power snatch 
10 Over Head Squat 
200m Run

4 rounds for time: 
30 Sit-ups 
20 Wall Balls 
10 Pull Ups


Fitness: Every 3 minutes for 15 minutes complete:
10 ALT DB Snatch (30/20) 
10 Db Lunge 
200m


4 rounds for time: 
30 Sit-ups 
20 Lateral Overs
10 Ring Rows 

Nate Sagez
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"Don't limit your challenges. Challenge your limits"