GFB Fitness

Noah Sager

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GymNASTY

November 7, 2018

Its a gymnastics workout today. Its all abut controlling your own body weight and no external weight such as a barbell. Having workouts with just gymnastics pieces are great for learning body control and when you have not much equipment available. On todays workout, try to go unbroken for as long as possible, if you can, and make transitions fast!

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00

   10 second handstand hold

   10 up-down dogs

   10 scap pul-ups

15:00-25:00

   7 AMRAP:
   7 HSPU

   7 CTB

   7 Burpee

25:00-30:00

   Easy bike, run, or row

30:00-45:00

   20 Banded goodmornings

   10 Single arm Russian KB swing (each arm)

   5 Barbell roll outs

   

Make transitions fast and focus on each movement. Each movement demands something different than the others. This is the beauty of the workout, you should be able to keep moving through this 7 minute workout fairly well. Move with some virtuosity today!

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