Written By Nate Sagez

Warm UP: 

  • 400m or down and backs

  • Lateral band walk down and back 

  • Prowler Push Down and Back 

Pick 2 or go for all 3!

21-15-9 

  • Cal Row 

  • Sit Up 

  • Curl and Press


rest 2 minutes or as needed 


21-15-9

  • Wall Ball 

  • Plank Shoulder Tap 

  • Russian Twist 


Rest 2 minutes or as needed 


21-15-9 

  • Cal Bike 

  • Hand Release Push Up 

  • Ring Row 

  • Kb Deadlift 

Nate Sagez
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