Everything you’ve ever wanted is on the other side of fear. — George Addair

Written By Nate Sagez

Warm Up: EMOM: 

  1. Down and Backs 

  2. Jump Rope 

  3. Palio Chair 

  4. High Box Step Up 

  5. Band Pull Aparts 


Performance:Strength: EMOM x 10 
3 Front Squats (moderate heavy) 
*build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Fitness: 4 sets 

  • 5 Db Front Squat (building in weight, last set go for broke) 

  • 7 Lateral overs 

  • 10 Bench Dips 

Performance/ Fitness 
4 Rounds for time 

  • 200m Row 

  • 20 Med Ball Front Squats 

  • 15 Tuck ups 

  • 10/8 Cal Bike 

  • 1 Prowler Down and back 


Core Cashout: 3 sets: 
7 Second levels 
10 GHD or Elevated sit ups 

Nate Sagez
Previous

Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine. ― Roy T. Bennett
Next

It does not matter how slowly you go as long as you do not stop. – Confucius