Written By Nate Sagez

EMOM: 9 

1) 5 Ball Slam + Step Up 

2) 10 Air Squat + Jump Rope 

3) Farmer Carry 

 

 

 

Every Minute and a half:  3 rounds at each before moving on

250/200m ROw

20 Wall Ball or prowler down and back and down 

250/200m Ski 

20 Kb Swing 5 Burpe

15/11 Cal Bike 

15 Ring Row 30 second plank

20 sit ups/ 20 second hollow hold 

Nate Sagez
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Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. – Pele
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Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. – Rikki Rogers