Written By Nate Sagez

Warm Up: 7 Min AMRAP 

  • 7 Cal 

  • 10 Med Ball Slam 

  • :20 Farmer Carry 

  • :30 Air squats/ Palio Chair (alternate)  

21-15-9 

  • Goblet Lunge (each Leg)

  • T2B/ Knee Raise or In and Out 

  • Heavy Prowler (One Way)

Rest 3:00 

15-12-9 

  • DB Thruster 

  • Pull up (Ring Row)

  • Heavy Prowler (One Way)

1 Round For Time: 2022 Celebration 
22 Cal Bike 
22 Burpee Plate Jump (25lb)

Nate Sagez
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