GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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The Dynamic Duo

November 2, 2018

Thrusters and burpees are on the menu today! This classic duo will give you the best workout to cap off your week. Its six rounds today so be a lil smart out of the gates on this one, but don't neglect intensity. 

 

0:00-5:00

   Easy bike, jog, or row

5:00-15:00

   12 samson walking lunge

   5 single arm thrusters (each arm)

   10 up-down dogs

   25ft overhead carry (each arm)

15:00-35:00

   6 rounds for time:
   12 KB thrusters
   12 target burpees

35:00-50:00

   10 hallow rocks

   10 squats thoracic rotaions

   50m single arm farmer carry

   15 single arm Russian KB swings 

 

Send IT today!! Intensity is key for this one today. 

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