Written By Nate Sagez

Warm Up:  Down and Backs 0r 200m
3 rounds

  • 15 Banded Pass Throughs

  • 10 Empty Barbell or PVC OHS (Overhead squat) 

  • 5/5 Landmine or Banded Rotation 

  • 50 Jump Rope

Performance:  5x 

  • 1 Tempo Squat ( :05 down, :01 pause at bottom, up)

  • 2 Back Squat

  • 3 Strict Pull Ups (slow and under control) 

*Build to a tough one on squats and then start your 5 sets including the pull ups


4 SETS
2:00 Max Cal Bike
1:00 KB Swing
1:00 KB Goblet Lunges
*score is total calories + reps 

Fitness: EMOM X 9 MIn
1) 12 Alt. DB Step Ups
2) 12 Seated DB Arnold Press
3) :45 Plank

For Time: 21-15-9
Thrusters (95/65)
Ring Row 
Sit UP 
*prowler down and back between sets 


Challenge: Every :30 seconds until failure, meet the following checkpoints:

:30 = 10/7 calories
:60 = 20/14 calories
:90 = 20/21 calories
2:00 = 30/28 calories
2:30 = 40/35 calories
3:00 = 50/42 calories

Do not stop rowing if you reach a checkpoint early, extra calories can be banked and count toward later rounds. Once you fail to accumulate the prescribed number of calories by the corresponding checkpoint, the test is done.

Nate Sagez
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