Written By Nate Sagez

Warm Up: 

EMOM: 

  1. 200m

  2. Band Pull Aparts 

  3. Walking Lunge 

  4. Push Ups, or band press 

  5. Sit ups 


21-15-9

  • Calorie Row

  • Bench Press (#135/#75ish)

  • 2 Way Prowler as heavy as possible between sets 


Then.. 


21-15-9

  • Shoulder to Overhead (#95/#65)

  • Ball Slam 

  • 50 Jump rope between sets  
    *scale bench press/S2OH to DB as needed 


Extra Credit :EMOM x 6 Minutes 

  • Odd-15 V-Ups or Tuck-Ups

  • Even- :45 Plank on Elbows

Nate Sagez
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