Written By Nate Sagez

Warm Up:  400m or down and backs 

3 min of cardio shooters choice: 
Jump rope/ Step Up/ JJ/ Skater/ Hollow Hold 

 

Performance: AMRAP 8 minutes (Set 1) Total Reps

  • 10 t2b

  • 15/10 Calories Bike

-Rest 2:00

AMRAP 8 minutes (Set 2) total reps 

  • 5 Atomic Burpee

  • 200m Run (=1 rep)

-Rest 2:00

AMRAP 8 minutes (Set 3) Total Reps

  • 20 DB Snatch

  • 20/15 Calorie Row

 

Fitness: 4 Rounds 

  • 12 BB/ Db Step Ups (6/6) *add weight as you go

  • :20 Battle Rope

  • Prowler 2 way

  • :20 kb Swing

21 - 15 - 9 

  • Thruster

  • Med Ball Sit Up

  • Calorie

Nate Sagez
Previous
Next