Results happen over time, not overnight. Work hard, stay consistent, and be patient.

Written By Nate Sagez
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Warm Up: 

  • 200m Run/Row 

  • 20 Band Pull Aparts 

  • 10 Banded Good Morning 

  • 200m Run/Row 

  • 20 Body Weight Single Leg RDL 

  • 10 Kb deadlift 


Hex Bar Deadlift 
3,3,3,3,3

then… Superset

DB Bench 8,8,8,8
Low Row 12,12,12,12,


3 Rounds: 1:00 Stations
:20 Transition b/t Stations 
1:00 Rest b/t Rounds 


Station 1 
20 Kb Swing 

Station 2 
20 Sit ups 


Station 3 
20 Kb Goblet Squats 


Station 4 
20 Box Step Ups

Nate Sagez
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When you know what you want, and want it bad enough, you’ll find a way to get it. – Jim Rohn
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