Written By Nate Sagez

Warm Up: 3 Rounds

  • 5 Burpees

  • 10 Ring Rows

  • 20 Rope Slams 

  • Down and Backs ON Turf (high Knee, Butt kick, Banded Lat Walk) 


Performance: 
Bench Press: 10-5-5-3-3+ 
10/50% 
5/ 65%
5/70% 
3/80% 
Max/85% 

then…
3 x 10:  Close grip Bench @ 50% or last set of 3 

20-15-10 
Hang DB Snatch (50/30) Each Arm
400m between sets
Then complete 
100 Sit Ups as Buy Out

Fitness: 3-4 Sets Building
Db Bench Press 10,10,10
Chainsaw or Low Row 12,12,12
Tricep Ext 15,15,15

AMRAP x 15 Minutes
15 Kb Sumo DL High Pull 
12 Toes To Bar
9 Ring Row
200m 

Nate Sagez
Previous
Next