Written By Nate Sagez
Crunchmas 2.jpg

Warm Up: 

  • 200m Row 

  • 100 Jump Rope 

  • 50 Plank shoulder taps 

  • 25 Lat Overs 

  • 12 Glute Bridge 

  • 6 Burpee


2 x 15:
Banded Good Mornings
Band Pull Apart


Performance: 5 rounds for time

  • 12 Deadlifts (#95/#65)

  • 9 Hang Power Clean

  • 6 Bar facing Burpees


Aux Work: 2 x 12-15
Chin up grip Pull Down 
GHD Sit Up 
Low Row 


Fitness: FOR TIME 
21-15-9

  • DB Push Press 

  • Ring Rows

  • Sit ups 

into…

400m 

into…

21-15-9

  • Calorie 

  • Ball Slam

  • Russian Twist 

into…

400m 


Cashout: Friday Pump 

Nate Sagez
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