Written By Nate Sagez

Warm Up:  

  • 400m or down and backs

  • Pvc Pass Thru

  • 10/10 Front/ lat delt raise

 

Performance: 5 rounds 
8 Bench Press (build over course)
1:00 Bike For Calories (goal is to stay above 70/60 RPM) 
Rest 2:00 Between sets

4 Rounds For Quality 

  • 40 Double Unders or 100 Jump Rope

  • 12 Renegade Rows (6/6) Alternate Each rep (30/20)

  • 10 Single Leg V ups

  • 10 Tuck Ups

  • 10 Hollow Rocks

  • :10 Hollow Hold

 

  • Fitness: 3 Sets

  • 2 Minute Row For Calories
    -rest 1 minute-

  • 1 Minute Push Ups

  • 1 Minute Kb Swings
    - rest 1 Minute-

 

4 Rounds For Quality 

  • 100 Jump Rope or 20 short box step ups

  • 12 Chainsaw 6/6

  • 10 Single Leg V ups

  • 10 Tuck Ups

  • :10 Hollow Hold

Nate Sagez
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