Written By Nate Sagez

Warm Up: EMOM 5
1) 10/8 Cal Bike 

2) Good Mornings

3) Lunge W/ Twist 

4) Plank Taps 

5) Glute Bridge 


Performance: Deadlift:  5/3/1 
Use straight bar or hex bar; shooters choice

Fitness: 3 x 15

  • kb high pull 

  • Ring Row  

  • Bird dogs

1 Round: 3:00 Stations
Station 1: AMRAP - 10 Sit-Ups / 10 Ball Slams 
(Rest 1:00)
Station 2: AMRAP - 300m Row/ 10 Burpees 
(Rest 1:00)
Station 3: AMRAP - 10 DB Step up/ 20 bench dip 

*repeat doing 2 minute and 1 minute stations

Nate Sagez
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