GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Squad up

November 3, 2018

Partner workout everybody! Get ready to go hard because you'll get plenty of rest to do so. If you end up finishing one round of this, go back through again and start on the assault bike. This should be a fun one since you and your partner get try all these movements. If one of you is bad at a movement encourage the other, if both of you are bad at a movement then work with each other, and if you both of you are great at a movement then smash it. The point here is to feed off one another to get the best possible environment and workout possible.

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00

   10 cal row

   10 waiter squats

   10 bar kips

   10 second handstand hold

15:00-40:00

   Team of 2
   25 AMRAP
   120 cal bike

   30 BJ, 30/24

   90 wallballs

   30 BJ

   60 HSPU

   30 BJ

   30 BMU

40:00-50:00

   3x10

   Barbell Curl

   &

   Barbell skull crusher

 

Have fun today everybody. Get with your partner after the workout and get some gunz. Have a great weekend, and always be ready to Send IT.

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