GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Fast and Furious

December 14, 2018

Todays workout is all about speed. Attack this workout with speed and intensity and it'll be over before you know it. This is how you'll get success out of todays workout.

 

1. Warm-up
5:00 bike, run, or row
-then-
5 rounds
10 Hang KB snatch

30 single-unders
10 Jumping air squats

 

2. Workout
For Time:
4 Rounds
10 Hang Snatch, 115/85
20 Box Jump Over, 24/20

*Time cap 10:00*

 

3. Cool-down
Easy 5:00 bike, run or row
 

4. Accessory
4 Rounds

1o Alternating bird dogs
10 alternating dead bugs

10 hip extensions

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