GFB Fitness

Noah Sager

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October 29, 2018

Monday is here! Start off your week right with this awesome workout. This will get your shoulders fired up and maybe even your grip will be tested. The time will fly by so keep moving and keep transitions quick and intentional.

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00 (warm-up)

   50 single-unders

   10 single arm push-press (light weight)

   10 single arm high pulls (light weight)

   30  second plank

15:00-25:00 (main workout)

   7 AMRAP:
   20 dumbbell push presses, 50/35
   40 double-unders

25:00-30:00 (cool down)

   Easy jog

30:00-45:00 (skill/strength)

   As many sets as possible:

   1 strict Muscle-up

   2 Kipping Muscle-ups

   3 Ring dips 

   *all done without coming off the rings

 

Get a little gymnasty today. Let those muscle-ups fly and have a great start to your week!

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