Written By Nate Sagez

Warm Up: 

  • :60 Bike  

  • 100 Jump Rope 

  • 50 Sec Plank 

  • 25 Good Mornings 

Performance: EXTENDED Warm Up
Build to workout weight For Deadlift


EMOM X 15 MINUTES
MIN 1 - 3 Deadlifts @ 90% of 1RM 
MIN 2 - 20 Wall Balls
Min 3 - 200m 


Fitness:  Build to heavy 5 Hex Bar or Kb Deadlift For 3 Rounds superset W/ 
10 Low Row  
10 Knee to elbow 


2 Rounds 1:30 Stations
*:30 Plank or Rest b/t Stations


Station 1
Row For Cals


Station 2
Box Step Ups


Station 3
Up-Downs 


Station 4
Sit-Ups


3 rounds:

  • 15-20 barbell hip bridge from floor

  • 15-20 banded pull aparts

  • 15-20 tricep extension

Nate Sagez
Previous

Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life. ― Tony Robbins
Next

If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles. – Wayne Dyer