Happy B Day Natal M!  One of the greatest guys you will meet.  Natal is as genuine and positive as they come.  This guy is always there to help out those around him.  Natal genuinely cares about you, your day, and who you are.  You can tell a lot about a individual by watching them work and Natal’s attention to detail is a good as you will see.  If anyone is thinking of getting a high end contractor, look no further.  No weakness in this guy, solid family man, ultimate professional, and all around good guy.  Natal is a founding member at 38 North and I couldn’t imagine this community without him.  Happy B Day buddy!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Goblet Squat

Light OHWL

Wall facing Handstand Hold

1 Min Jog

B) Every 2:30 x 6 Sets

4 Front Squats

1st squat has a 4 sec tempo

2nd squat has 3 sec Tempo

3rd Squat 2 sec tempo

4th Squat normal speed


12 Min EMOM

1st-10 Bulgarian Split Squats 5/leg

2nd-10 Burpee’s to 6″

3rd-35 Sec Row

C) “The Pound Cake”

12 Min AMRAP

12 Pull-ups

9 Medball Cleans 20/14

6 Power Clean 165/113 (fitness use DB)

@0:00, 4:00, 8:00 complete 65 Double Under’s