Written By Nate Sagez

Warm Up: 

  • 200m or down and backs 

  • 100 jump rope 

  • :50 Single Arm Plank (25/25) 

  • :25 Hollow Body Flutters 

  • 12 Glute Bridge 

  • 6/6 bird Dogs 

Performance: 3 Rounds: 

  • 5/5 SA KB Row 

  • 7/7 SA KB Push Press 

  • 9/9 Suitcase Deadlifts


4 rounds for time of:

  • 20 YD Walking Lunges 

  • 15 GHD sit-ups

  • 10 pull-ups

Fitness: 3 Rounds: 

  • 5/5 SA KB Row 

  • 7/7 SA KB Push Press 

  • 9/9 Suitcase Deadlifts

AMRAP x 15 Minutes 

  • 300m Row 

  • 20 Air Squats 

  • 10 Push Press 30/20 

  • 5 Burpee 


Nate Sagez
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