Written By Nate Sagez

Warm Up: Down and backs or 200m 

Abs first:  Complete 3 sets of 

  • 5 hollow Rocks

  • 5 Tuck ups 

  • 5 V Ups

  • 10 Hollow hold 
    * rest as needed between sets

4 Rounds: 

  • 1 minute Row/Ski for cal 

  • 1 min DB Push Press/ Floor Press (alternate) 

  • Plank:  20 sec L/side.  20 sec/ Right Side/ 20 sec Pillar 
    - Rest 1 minute 
    - Score = total cal and Push press reps 
    - 5 Burpee Penalty each break on planks perform all burpees after workout is complete


Extra Credit:  2 x 20 
Banded Tricep Pull Dows 
Curls 

Nate Sagez
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