Apr 7

Written By Nate Sagez

Warm Up: Down and backs or 400m Run

2 Rounds: 20 sec each:

• PVC Pass Thru

• tri cep Pull Downs

• Ring Row

Performance:
2 sets:
12 - 9 - 6
C2B Pull Ups
7 - 5 - 3

Front Squat (205/135)
*go through twice

AMRAP x 10 Minutes:
15 DB Bench Press
12/9 Cal Row
6 Box Jump

Fitness: 12-10-8-6-4-2
Db Front Squat
Banded Pull ups; Lat Pull Downs
*perform 10 tuck ups between each set

AMRAP x 8 Minutes
- 6 Cal Bike
- 8 Renegade Rows / Chainsaw
- 10 Air Squats

-rest 2:00-

AMRAP 8 Minutes
- 6 Cal Row
- 8 Db Bench or floor press
- 10 lunges

Extra Credit:
3 sets:
5 Rower Pike Ups
10 V Ups
:15 Weighted Hollow Hold

Nate Sagez