Written By Nate Sagez

Warm Up:  

  • 200m

  • 100 Jump rope 

  • 50 Sec bike 

  • 25 skater 

  • 12 push up 

  • 6 superman 


Performance:  
21 - 15 - 9 

  • Body weight bench press 

  • Pull Ups/ Banded 

  • Med Ball Russian Twist 

    *scale weight to a heavy 10 set 

Fitness:  
21 - 15 - 9 
Db Floor Press W/ Legs elevated 
Lat Pull downs Or Ring Row
Med ball Russian Twist 1/1


Challenge: 
10 Min AMRAP: 
Set a Box at one end of gym and kb at other. 
Lunge, broad jump, bear crawl, or jog back and forth completing 10 Box Jump and 10 kb high pull for as many rounds as possible in 10 minutes.

Nate Sagez
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