Written By Nate Sagez

Warm Up:  EMOM:  5 Min 

  1. Row

  2. Jump Rope

  3. Banded good mornings or Glute Bridge

  4. Pillar Plank

  5. Hollow Rock or Hold


Performance:  Deadlift 5/3/1 

  • work up to last weeks heavy 5 for your first set of 5

  • add weight for the 3 and 1 set if possible


Fitness: Kb, Hex Bar or BB Deadlift 5,5,5,5,5 
* work up in weight each set to a challenging 5 set 


21 - 15 - 9
Kb Swing 
TTB/ Knee to elbow/ Tuck ups (make them challenging) 
Body weight lunge 
*Start the workout w/ 3 - 5 Burpee and perform them On The Minute  until workout is complete.  


CASHOUT: 
1 Mile Bike Ride 
1 Minute Farmer Carry As heavy as possible
20 Front Delt Raise
20 Lat Delt Raise 

Nate Sagez
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