Written By Nate Sagez

Warm Up:  7 Min AMRAP for quality 

  • 10/10 Hip Swings 

  • 10 Walking RDL 

  • 10 Light Ball Slam 

  • 1 Way Prowler push 


Performance: 
Hex Bar Deadlift: 3 x 5 
*build to a heavy 5 and hit 3 sets at that weight 


27-21-15-9 

  • Calorie 

  • Hanging Knee To Elbow 

  • Wall Ball 

Fitness: 3-4 Rounds 

  • Kb deadlift 7-10 reps

  • Glute Bridge 10

  • Bird Dogs 5/5 
    *adding a slight pause on Glute Bridge and Bird dogs 


21-15-9 

  • Calorie 

  • Standing Knee to elbow 

  • Wall Ball or db Thruster 

Nate Sagez
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