Written By Nate Sagez

Warm Up: EMOM: 

  1. 200m  

  2. 10/8 Cal Bike 

  3. Prowler down and back

  4. Overhead Ball or plate carry

  5. Hollow Hold 


Workout: 1 Round for time 

  • 400m

  • 50 KB Swings (70/53) 

  • 35 wallballs (20/14) 

  • 25 t2b

  • 400m

  • 25 t2b

  • 35 wall balls

  • 50 Kb Swings

  • 400m

Scale toes to bar as needed
*Hanging Knee Raise, Tuck ups/ Sit ups

Nate Sagez
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