GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Not a traditional workout

November 15, 2018

Todays workout is different. Its different in the way it should be approached. I want you to approach it in a way where at the end of this workout you feel great! I don't want you to be lying on the ground sizzling like a piece of bacon on a hot skillet. You've had the chance to do that the past three days. Today is all about movin and groovin, and feeling good about doing just that. Move with quality and take breaks when you NEED to.

 

0:00-5:00

   Easy bike, run, or row

5:00-10:00

   10 samson walking lunges

   10 Single Arm shoulder press (each)

   10 single leg deadlifts (each)

10:00-30:00

   20 AMRAP

   20 Cal row

   20 DB Front Rack Walking Lunges, 50/35

   20 Cal Row

   50m left arm dumbell OH carry, 50/35

   50m right arm dumbell arm OH carry

30:00-35:00

   Easy bike, run, or row

35:00-50:00

   15 EMOM
   1) 15 second top of pull-up hold

   2) Max free handstand hold in first 15 seconds of the minute

   3) 15 second L-sit

 

Pay attention to how you feel during the workout today. If you find yourself going a little too hard, back off a bit. Todays workout is different then others, so treat it as such. You want to feel ready to crush tomorrows training!

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