Written By Nate Sagez

Warm Up: 

  • 100 Jump Rope 

  • 50 Plank Shoulder taps 

  • 25 Glute Bridge 

  • 12 Superman 

  • 6 Push Ups 

5 ROUNDS FOR TIME

  • 200m

  • 15 Sit-Ups

  • 10 Med Ball Front Squats (20/14)

  • 5 Pull up or Ring Row 

Finisher:3 SETS

  • :20 Hollow Hold

  • :20 Hollow Body Flutter Kicks

  • :20 Tuck-Ups
    -rest as needed-


Nate Sagez
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