Setting goals is the first step into turning the invisible into the visible. – Tony Robbins

Written By Nate Sagez
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Warm Up: 

  • 500m Row 

  • 40 sec Palio Chair/ Wall Sit 

  • 30  sec Hollow hold 


Performance:  20 Min Time CAP 

  • 5 strict pull-ups

  • 10 push-ups

  • 15 squats

  • 10 strict pull-ups

  • 20 push-ups

  • 30 squats

  • 20 strict pull-ups

  • 40 push-ups

  • 60 squats

  • 40 strict pull-ups

  • 80 push-ups

  • 120 squats

*Scale pull ups to kip/ banded or jump 


Fitness:  AMRAP 10: 

  • 5 Ring Row 

  • 10 Push up on bar 

  • 15 Air Squats/ Step Up (alternate each round) 

-rest 2 minutes 

AMRAP 10 Min: 

  • 5 Cal Bike 

  • 10 Alternating Db Snatch 

  • 15 Rope Slam 


Cashout: 3 sets:
7 Second Levels 
15 Sec Side Plank between sets 

Nate Sagez
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Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless. —Jamie Paolinetti