The pain you feel today will be the strength you feel tomorrow

Written By Nate Sagez
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Warm Up:
400m Row
200m Jog
100 Jump Rope
.5 Assault Bike 


3 sets for quality: 10 Reps Each:
Step Up 
Bench Dip
Ring Row 


EMOM x 12 Minutes
1) 12 Front Rack Alt Lunges* 
2) 10 Wide Grip Pull Ups or Pull Downs 
*Barbell comes from the floor 


EMOM x 10
6 Alt Db Snatch (50/35) + 5 Burpee 
*perform both movements every minute, rest the remainder of the minute until next round


Core Finisher: 2-3 sets 
10 Hanging Knee Raises
20 ALT V Ups
30 R-Twist 

Nate Sagez
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Difficult roads always lead to beautiful destinations. – Zig Ziglar
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