GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Team of 2

December 15, 2018

1. Warm-up
5;00 bike, run, or row
-then-
10:00

10 barbell thrusters while partner holds barbell overhead

10 up-down dogs while partner hangs from a bar

10 calorie row while partner holds a plank

 

2. Workout
Team of 2
For time
40 thrusters, 115/85
20 synchro target burpees
30 thrusters, 135/95
15 synchro target burpees 20 thrusters, 155/105
10 synchro target burpees

 

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

4. Accessory

Every 3:00 x 5

20 Front Rack Walking Lunges (Moderate-Heavy)
 

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