GFB Fitness

Noah Sager

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Send IT! Its a chipper!

October 26, 2018

Todays metcon is a chipper style workout. Start off strong and hold the pace you set. This workout will get a little grippy so be ready for that forearm pump! I recommend breaking up the movements into sets you can repeat constantly and keep rests minimal. Get after it today!

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00

   10 Cal row

   10 Bar Kips

   10 Behind the neck strict press

   10 Single arm high pulls

15:00-20:00 

  Get set up for workout

20:00-40:00

   For time:
   50 cal row

   40 TTB

   30 SDHP, 135/95

   20 Push Press, 135/95

   10 Muscle-ups

40:00-50:00

   10 alternating bird dog

   :30 second wall sit

   10 alternating dead bugs

   :30 second wall facing handstand hold

 

   Have fun today and don't forget to stay calm whenever adversity comes your way. If adversity doesn't come your way every once in a while, you're not getting the best out of the program. Go crush it!

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