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Written By Nate Sagez
Warp Wall1 .jpeg

Warm Up:  400m or Down and back 


AMRAP 5 MINUETS: 
Prowler Push 1 way
20 Plank Shoulder taps 
10 Walking Lunge 
5 Burpee 


3-4 sets Building: 
5/5 Single Leg RDL 
7 Pull Ups/ Ring Rows
10 Knee to Elbow/ Tuck Ups/ Palof Press 
Sled Drag AHAP Down and Back 
*AHAP = as heavy as possible 


3 SETS:

  • :45 Max Cal Bike*

  • :45 Rest

  • :45 Max KB Swing 

  • :45 Rest

  • :45 Max Sit Ups With Plate (25/15) 

  • :45 Rest

  • :45 Max Jump Rope**

  • :45 Rest

Scale: 
*bike to row 
**jump rope to short box step ups 


Cashout: 2 x 15 
Low Row
Leg Ext 


Nate Sagez
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