GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Just Keep Movin #LikeDory

December 13, 2018

Todays workout is a move and groove workout with a little bit of skill. Find a pace and stick to it the whole 25:00 to the best of your abilities. Double-under's may not be your best skill, but you should work towards being able to approach them like a run or row. Double-under's should be relaxed but controlled like a run or row, not tense and rigid like if you were to be doing heavy touch and go snatches. Move with fluidity but keep your focus and ride the line of intensity in this, you'll get more out of it if you do!

 

1. Warm-up
5:00 easy row
-then-
4 rounds
15 air squats
30 single-unders
10 up-down dogs

 

2. Workout

25 AMRAP
1000m row
100 Double-unders
25 Burpees

 

3. Cool-down
5:00 walk
 

4. Accessory
Every 3:00x5 
Perform 15 superman/prone arches

 

Just keep moving y'all! Thats how you'll succeed in the long run on these workouts.

 

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