Written By Nate Sagez
work 3.jpg

Warm Up: AMRAP 5 Minutes: 

  • High Knee, Butt Kick, Kick outs 

  • 10 Ball Slam Deadlift 

  • 10 Ball Slam Press 

  • 20 PVC Pass Thru 


Performance: 6 sets

  • 5 bench press

  • 5 sumo deadlift

  • 8 ring rows
    *build over the course of the 6 sets

AMRAP x 10 Minutes 

  • 200m Row 

  • 10 Russian KB Swing (70/53) 

  • 20 Sit Ups


Fitness: 

21-15-9 

  • Calorie 

  • Ring Rows 

21-15-9 

  • Kb Deadlifts 

  • Knees To Elbow 

21-15-9 

  • Thruster

  • Med Ball Sit Up

*rest as needed between sets 

Nate Sagez
Previous

Pre Thanksgiving workout 
Next