Written By Nate Sagez

Warm UP: 200m  

  • 100 Jump rope 

  • 30 Band Pull Aparts 

  • 20 Lateral Overs 

  • 10 Push Up 


Performance: 1-2-3-4-5-6-7-8 
DB Chest Fly
DB Chest Press 

-rest 2:00 and REPEAT! 


2 Rounds for time: 

  • 30 DB Push Press/ Floor Press 

  • 30 Box Jump/ Step Up (24/20) 

  • 30 Kb Swing

  • 400m Run 


Fitness: 

Buy In: 400m  

5 Rounds for time: 

  • 12 Step up  

  • 10 Sit ups 

  • 8 Ring Rows 

  • 6 Cal Bike  

Buy Out: 400m

Suns out, Guns Out 
For Quality: 2 Sets 

  • 20 Empty BB Curls 

  • Max Chin Over the Bar Hold or Max Top of Ring 

  • 10 Low Row Hold pausing 3sec on back end  

Nate Sagez
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