GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Ew... Man-Makers

November 8, 2018

The workout today has man-makers! Get pumped! This exercise is super potent but you get the best bang for your buck per rep. The goal for this workout is to KEEP moving. Find a sustainable pace that you can hold for the entire 30 minutes.

 

0:00-5:00

   Easy bike, run, or row

5:00-10:00

   100 meter row

   10 samson walking lunges

   10 hollow rocks

10:00-40:00

   30 AMRAP
   500m row
   30 box step-ups, 24/20
   10 Man Makers, 35/20

40:00-50:00

   Sumo Stance Good-Mornings

   3x12

 

Have fun today with the man makers! If you don't know what a man maker is, There is a link at the bottom!

https://www.youtube.com/watch?v=iMNnvhg1JcM

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