Written By Nate Sagez

Warm Up: 
3 min cardio:  Bike; Jog; Jump Rope; Plank shoulder tap 

  • PVC Pass Thru

  • 20 push press wall balls

  • 20 Band Row

 

Performance: 

  • Deadlift = 6 x 2

  • Bent Over Row 4 x 5

  • Single Arm DB Rows = 3 x (5/5)

  • Straight Bar Curls = 3 x 15

Fitness: 
3 x 10: 

  • Front Delt Raise

  • Lateral Delt Raise

  • Med Ball or elevated sit up

Work your way down and back up: 

  • 800m

  • 30 Walking Lunges

  • :30 Tuck hold

  • 15 Db Hang Clean and Press

  • :30 Elbow Plank

  • 15 KB Sumo DL High Pull

  • :30 Flutter Kicks


Nate Sagez
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