Written By Nate Sagez

Warm Up:  :45 sec each move; :15 Transition 

  • Step Up 

  • Plank 

  • Jump Rope 

  • Flutters

  • Prowler 

3-4 sets building 

  • 5 Bench Press 

  • 8/8 Chainsaw 

  • 12 Tri Cep Pull Downs 

EMOM x 15 Minutes 

  1. 12/10 Cal Bike 

  2. 14 Alt. Db Renegade Rows 

  3. 10 Burpees Over Db

Finisher: 

  • 50 Slam Ball Curls 

  • 50 Slam Ball Russian Twist 

  • 30 Slam Ball Curls 

  • 30 Slam Ball Russian Twist

Nate Sagez
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