Written By Nate Sagez

Warm Up: 7 MIn AMRAP
100m
1 way prowler
15 Rope Slams
:20 Hollow

Every 5 minutes for 30 minutes complete the following   ( 5 rounds)

  • 30 second wall sit

  • 15 Air Squat or Lunge

  • 15 Ring Row

  • 30 second plank

  • 15 sit ups 25/10

  • 15 Burpee or 15/12 Calories

  • take a one minute break between sets

  • if you don't complete it in 5 minutes start next round where you left off

Nate Sagez
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