GFB Fitness

Noah Sager

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November 6, 2018

Todays workout is one that is a simple couplet. Simple couplets are in my opinion the best workouts to hard and fast on. This one will test your lungs and leg power through the bike. It will start to burn and you will want to stop, but don't. Keep your mind in the right place and remind yourself why you are at the gym. Do your best and crush it!

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00

   25m single arm KB front rack carry (each arm)

   25m single arm overhead KB carry (each arm)

   20 walking lunges

15:00-30:00

   4 rounds for time:
   20 cal bike

   20 DB snatch, 50/35

30:00-35:00

   Easy bike, run, or row

35:00-50:00

   Every 3:00

   10 single arm shoulder press (moderate-heavy)

 

Go hard and have fun! Crush the workout, and let that energy flow into the rest of your day. 

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