Written By Nate Sagez

Warm Up: 

  • 400m or down and back

  • Prowler Push down and back

  • 50 sec plank; 40 sec palio chair; 30 sec hollow

  • 20 tuck ups; 10 lunge w/ twist

 

Performance: 
For Time w/4 burpees on the top of every minute
**Start with Burpees

  • 20 Goblet Squats 70/53

  • 20 SDHP

  • 20 Weighted Step Ups 40/30

  • 20 V Ups

  • 20 Front Squats 40/30

    Finisher:

  • 50 Banded GM

  • 50 banded Squats

 

Fitness: 5 sets: 

  • :30 Kb Swings

  • -rest 15 sec-

  • :30 Db Front Squats

  • -rest 15 sec-

  • :30 Ring Rows

  • -Rest 15 sec-

Cashout:  500/400m Row or Ski

Rest 2 minutes  

3 Rounds of 5 second levels with 10 Push Ups between sets

Nate Sagez
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