GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Legs on FIRE

November 28, 2018

Todays workout is basically leg desolation. The burn is going to be so good, trust me! Attack this workout hard and fast. Im going to leave the dumbbell position up to y'all, So you can either go front rack or at your side. Its only going to be 6:00 so you have to GO and not hold back on this one y'all.

 

0:00-5:00

   Easy bike

5:00-15:00

   10 squat thoracic rotations

   10 bodyweight reverse lunges

   8 single arm dumbbell shoulder press (each arm)

   16 dead bugs

15:00-21:00

   6:00 AMRAP
   10 DB thrusters, 50/35

   25ft DB walking lunge, 50/35

21:00-26:00

   Easy bike, run, or row

26:00-45:00

   4 Rounds

   30 inverted rows

   Rest 2:00 between efforts

   (Stop wherever you are at when the clock hits 45:00 on these)

 

Get after it today everybody! The blog is called the Send IT blog for a reason.

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