Written By Nate Sagez
2016 B-Ball State Champs.jpg

Warm Up: EMOM:  

  • Jump Rope 
  • 200m Jog 
  • Single Arm Planks 
  • Hollow Rocks 
  • Downward Dog/ Cobra 

Performance: 
10-8-6-4-2

  • Body Weight Deadlift (or heavy 10 set) 
  • Heavy Low Rows or Lat Pull Downs 

 

For Time: 21-15-9

  • Db Front Squats  (40/30) 
  • Kb Swings
    *Run 400m after every set including the 9 set 

 

Fitness: EMOM x 5: 
10 Dual KB Deadlifts

 

For Time: 21-15-9

  • Db Front Squats 
  • Kb Swings
    *Run/Row  400m after every set

 

Cashout:  Coaches Choice

Nate Sagez
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