Written By Nate Sagez

Warm Up: 

  • 200m

  • 100 Jump Rope 

  • :50 Plank

  • :25 Hollow Hold 


1 Set: 

  • Band Lat walk x 2 

  • :30 Palio Chair 

  • 10 Air Squat 


Performance: Box Squat: 3,3,3,3,3

EMOM 15
min 1: 15/10 cal row
min 2: 15 -20 Russian Swings 53/35
min 3: 15/10 Cal Bike 
min 4: 5 strict pull-ups, 10 push-ups, 15 air squats
min 5: 10 Box Jump or Step Up

Fitness: Box Squat 
5,5,5,5,5 
Superset W
7 Ring Rows and 10 Russian Twist 


Every 4 Minutes for 4 sets: 

  • 200m 

  • 10 V- Ups / Sit ups 

  • 10 Ball Slam  

  • 10 Burpees or Thruster

Nate Sagez
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