Nate Sagez Nate Sagez

Warm Up: EMOM
1) 12/9 Cal Bike 
2) Jump Rope 
3) Prowler Push
4) Band Pull Apart
5) Db Good Morning 


2 x 10 Lat Pull down/ Kb Swing (light) 


Performance: 
Deadlift:  Build to last weeks heavy 5 set: 
Attempt to hit 5 reps every 45 seconds for 4:30 (6 sets)
*Don’t no last weeks weight, build to a moderately heavy set of 5 for sets 


EVERY 4:00 x 4 SETS
400m Run
15 Ball Slams 
10 Push Ups


Fitness:  Kb Deadlift High pull
7 Reps every 30 seconds for 3 Minutes 

5 sets:
200m 
10 Ball Slam
10 Push Up 


Finisher: 3 SETS
20 Glute Bridge Ups
10 Clam Shells/Side

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    Hannah Beth

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