Nate Sagez Nate Sagez

Warm Up: EMOM x 5 
30 sec:  Jump Rope 
20 sec:  Mountain Climber or Plank
10 sec: Hollow Hold 

4 SETS

  • 10 DB Deadlift   (35/20)

  • 8 DB Lunges (front Rack) 

  • 6 Db Shoulder Press 
    -Rest as needed- 


10-9-8-7-6-5-4-3-2-1

  • DB Front Squats

  • DB Bent Row 

  • Bench Dips 
    *alternate between 100m row and 7/5 cal bike between rounds


Cashout:  Friday Special 
Get 100 reps in with the following moves; Shooters choice

  • Hollow Rocks 

  • Tuck Ups 

  • Curls 

  • Tri Cep Ext 

  • Glute Bridge 

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    Hannah Beth

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    Cassi Kuehnel

  • “I started about a month ago, it was a way for me and my best friend to get together and get in shape! I started seeing results immediately. I’m feeling stronger and I know I’m improving ( at the beginning I could only do one V-Up, now I’m knocking them out!) I love going knowing that I will be challenged and pushed to do my best."

    Hannah Heitzig Hutchinson

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    Trish Stelbrink

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    Peggy Hagen

  • “It doesn’t matter what physical condition you’re in, Nate will set goals you can obtain and have you feeling better after your 1st workout."

    Chance Webb