Written By Nate Sagez

Warm Up: 

  1. Jump Rope 

  2. Air Squat 

  3. Med Ball Curl and Press 

  4. Flutters 

  5. Single Leg Glute Bridge 


Performance: 4 Rounds

  • 5 Front Squat 135/95

  • 7 Chin up 

  • 10 Bent Row 
    *rest 1 minute 


Fitness: 

  • 5 Db Squat 

  • 7 Ring Row or Pull downs (chin up grip) 

  • 10 Bent Row 

EMOM x 20 Minutes 
*start each minute with 3 up downs 

  1. 10/8 cal 

  2. Prowler Push 

  3. 15 sit ups 

4)  15 Ball Slams 

5) Rest 

Nate Sagez
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