Written By Nate Sagez

Warm Up:  Down and backs or 200m
1 Min Jump Rope 
:30 Plank 
1 Min Jump Rope 
:30 Mountain Climbers

Performance: 4 sets Building 
8 BB RDL
10 LAt Pull Down 
12 Low Row 


Every 2:00 for 5 sets: 
10/8 Cal Bike 
5 Deadlift (185/115)


Fitness:  3 sets; 10-12 Reps 

  • DB or Med Ball RDL 

  • Lat Pull Down 

  • Tri Cep Ext or Pull down 


5 rounds or 20 Min AMRAP 

  • 18 KB Swing 

  • 12 Goblet Lunges

  • 12 Bench Dips 

  • 200m 

RUMP Pump: 2 Sets 
20 Glute Bridge Ups 
into 
:20 Hold on last rep

Nate Sagez
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