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Apr 22

Written By Nate Sagez

Warm Up: AMRAP 7 Minutes
200m
15 Air Squats
Prowler Down and Back
30 Plank Taps
30 sec hollow

Performance: 3 x 7-10 BB Good Morning
Superset W… Glute Hamstring raise or weighted Glute Bridge

5 ROUNDS For Max Reps: 30 on 30 rest Alternate moves each time
Deadlift
Max Cal Bike
Sit Up W/ Plate (25/15)

3 ROUNDS:
15 Ring Rows (feet elevated)
12 OH DB Tricep Extensions
9 Seated DB Curls*

Fitness: 3 x 15
Banded Good Mornings
Glute Bridge
Band Pull apart

5 Rounds: 30 on 30 rest Alternate moves each time
Kb Deadlift
Cal row or Bike
Sit Up or Palof Press

3 Rounds:
15 Ring Rows
12 Tricep Pull Downs
10 Hammer Curls

Nate Sagez