Written By Nate Sagez

Warm Up:

EMOM: 5

1) 10/8 Cal Bike
2) 15 Plate ground to overhead
3) 200m Row
4) 5 Second Levels
5) :40 Band Pull Aparts

2 Rounds:
20 Pvc Pass Thru
Lat Band Walk
Wall sit :30


Partner You I Go   8 Min AMRAPS (one person completes entire round at station and then partner goes. Continue back and forth till 8 minute mark.
Station 1) 200m Ski Erg
Station 2) 8 Wall Ball/ 5 Ring Row / 3 Burpee
Station 3) 5 Ball Slam/ 10 Rope Slam/ 20 Jump Rope
Station 4) Prowler Push down and Back + 10 Push Ups/ Sit Ups

Nate Sagez
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