GFB Fitness

Noah Sager

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November 30, 2018

All shoulders today y'all! Todays workout has bigger numbers for reps but only one round. These are great workouts for all around fitness and getting in some good capacity with each movement.

 

0:00-5:00

   Easy bike, run, or row

5:00-15:00

   10 squat + thoracic rotations

   15 second handstand hold

   10 single arm shoulder press (in bottom of lunge position)

15:00-30:00

   For Time:

   50 DB snatch, 50/35
   40 single arm OH walking lunge, 50/35
   30 HSPU

30:00-35:00

   Easy bike, run, or row

35:00-50:00

   20 alternating dead bugs

   50m single arm farmer carry (each arm)

 

Get after it today everybody! Make sure to make the last part of todays workout for quality. I want good movement on both the dead bugs and farmer carries.

   

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